CrossFit – Fri, Mar 22

CrossFit Chilliwack – CrossFit

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General Warm-up (No Measure)

2 sets:

50 single-unders (scale to :20)

10 leg swings/leg

10 lateral leg swings/leg

6 alternating Samson stretch lunges

:30 double-unders or practice

10 walking lunge steps

240322 (Time)

– RX –

3 rounds for time:

60 walking lunges

40 double-unders

20 GHD sit-ups

– INTERMEDIATE –

3 rounds for time:

40 walking lunges

:30 double-under attempts

15 GHD sit-ups to parallel

– BEGINNER –

3 rounds for time:

30 walking lunges

40 single-unders

20 sit-ups

Skill Work (Checkmark)

Post-workout:

3 sets:

5-15 GHD back extensions

– Rest as needed.

Stretching (No Measure)

1 set:

1:00 calf roll/side

1:00 quad smash/side

– AT-HOME – (Time)

3 rounds for time:

60 walking lunges

40 double-unders

20 weighted sit-ups (15/20 lb)