CrossFit – Thu, Dec 29
Crossfit Chilliwack – CrossFit
Warm up
DYNAMIC WARM-UP | 13:00
1 set:
10 alternating elbow to insteps
50-ft. jog
10 alternating hamstring scoop stretch
50-ft. jog
20 air squats
100-ft. jog
20 hand-release push-ups
100-ft. jog
30 jumping jacks
150-ft. jog
30 mountain climbers
150-ft. jog
40 high knees
200-ft. jog
40 butt kickers
200-ft. jog
Extended Warm-up
ROWING WARM-UP | 10:00
EMOM 6:
Easy, warm-up pace
Hold the end of the pull for :01.
Pull HARD and hold.
Bump the damper up 2-3 notches.
Immediately begin the return after the end of the stroke.
Increase the stroke rate by 5+.
– Row for :35 each minute and rest for :25.
Pre-workout Skill (AMRAP – Reps)
Every 2:00 x 4 sets:
1-5 muscle-ups
– On the 4th set, perform AMRAP until failure.
Metcon (4 Rounds for calories)
RX
EMOM 5:
:30 max calorie row
EMOM 5:
:40 max calorie row
EMOM 5:
:45 max calorie row
EMOM 5:
:50 max calorie row
Stretch
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)