CrossFit – Fri, Mar 8

7
Mar

CrossFit – Fri, Mar 8

CrossFit Chilliwack – CrossFit

View Public Whiteboard

Open 24.2 (No Measure)

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RX (AMRAP – Rounds and Reps)

AMRAP 20:

300-meter row

10 deadlift (125/185 lb)

50 double-unders

INTERMEDIATE (AMRAP – Rounds and Reps)

AMRAP 20:

300-meter row

10 deadlift (95/135 lb)

50 single-unders

BEGINNER (AMRAP – Rounds and Reps)

AMRAP 20:

30 strokes on the rower

10 deadlift (55/75 lb)

50 single-unders or jumping jacks

*The load is a suggested starting point. If you are completing all the tests in the Foundations division, you are free to decrease or increase the load as your skill level allows.

WARM UP (No Measure)

1 set:

10 pulls on the rower

5 elbow-to-instep/leg

10 good mornings (empty barbell)

3 sets, with a partner:

10 pulls on the rower

5 deadlifts

10 double-unders

– Rest long enough between sets to add load to the barbell.

– Build to workout load.

STRETCHING (No Measure)

STRETCHING | 2:00

1 set:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg