CrossFit – Fri, Apr 19

CrossFit Chilliwack – CrossFit

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General Warm-up (No Measure)

Progressive warm-up | 5:00

1 set:

10 jumping jacks

10 air squats

10 push-ups

1 set:

10 box step-ups

10 wall-ball front squats

10 up-downs

1 set:

10 box jump-overs

10 wall-ball push presses

5 burpees

QFW2 (Time)

– RX –

3 rounds for time:

50 wall-ball shots (14/20 lb) (9/10 ft)

50 lateral burpee box jump-overs (20/24 in)

Time CAP: 20:00

– INTERMEDIATE –

3 rounds for time:

50 wall-ball shots (10/14 lb) (9/10 ft)

50 lateral burpee box jump-overs (20/24 in)

Time CAP: 20:00

– BEGINNER –

3 rounds for time:

20 wall-ball shots (6/10 lb) (9/10 ft)

20 lateral burpee box step-overs (12/20 in)

Time CAP: 20:00

Stretching (No Measure)

2 sets:

:30 frog stretch

:30 couch stretch/leg

– AT-HOME – (Time)

– AT-HOME –

3 rounds for time:

50 single-dumbbell thrusters (35/50 lb)

50 lateral burpee object jump-overs (thigh height)

Time CAP: 20:00