CrossFit – Fri, Feb 23

CrossFit Chilliwack – CrossFit

View Public Whiteboard

General Warm-up (Calories)

AMRAP 8 with a partner:

Max-calorie/rep row, bike, ski, or shuttle run

– Non-working partner holds an elbow plank.

1 set:

5 elbow-to-instep/leg

10 alternating scorpion stretches

5 inchworms

240223 (Time)

-RX-

For time:

4-8-12-16-20-24

Alternating DB hang power cleans (35/50 lb)

2-4-6-8-10-12

Burpees over the DB

– INTERMEDIATE –

For time:

4-8-12-16-20-24

Alternating DB hang power cleans (25/35 lb)

2-4-6-8-10-12

Burpees over the DB

– BEGINNER –

For time:

2-4-6-8-10-12

Alternating DB hang power cleans (15/20 lb)

Burpees over the DB

Skill Work (No Measure)

Post-workout:

On a 10:00 clock:

Handstand walk practice

Stretching (No Measure)

Accumulate:

1:00 forearm stretch

:30 calf stretch/side

– AT-HOME – (Time)

For time:

4-8-12-16-20-24

Alternating dumbbell hang power cleans (35/50 lb)

2-4-6-8-10-12

Burpee over the dumbbells

– Use one dumbbell.