CrossFit – Fri, Feb 16

CrossFit Chilliwack – CrossFit

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General Warm-up (No Measure)

2 sets:

20 mountain climbers

10 hollow rocks

10 Superman arch ups

5 side-plank reach-throughs/side

:30 single-under practice

240216 (Time)

– RX –

8 rounds for time with a partner:

40 double-unders

20 GHD sit-ups

– Partners alternate complete rounds.

– INTERMEDIATE –

8 rounds for time with a partner:

30 double-unders

15 GHD sit-ups to parallel

– Partners alternate complete rounds.

– BEGINNER –

6 rounds for time with a partner:

30 single-unders

15 sit-ups

– Partners alternate complete rounds.

Skill Work (Checkmark)

Post-workout:

Accumulate:

50 GHD hip extensions

Stretching (No Measure)

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

– AT-HOME – (Time)

8 rounds for time with a partner:

40 double-unders

20 weighted sit-ups (15/20 lb)

– Partners alternate complete rounds.