CrossFit – Fri, Mar 8

7
Mar

CrossFit – Fri, Mar 8

CrossFit Chilliwack – CrossFit

View Public Whiteboard

General Warm-up (No Measure)

1 set:

10 pulls on the rower

5 elbow-to-instep/leg

10 good mornings (empty barbell)

Open 24.2 (AMRAP – Reps)

– RX –

AMRAP 20:

300-meter row

10 deadlifts (125/185 lb)

50 double-unders

– INTERMEDIATE –

AMRAP 20:

300-meter row

10 deadlifts (95/135 lb)

50 single-unders

– BEGINNER –

AMRAP 20:

300-meter row

10 deadlifts (95/135 lb)

50 single-unders

*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.

Stretching (No Measure)

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

– AT-HOME – (AMRAP – Reps)

AMRAP 20:

300-meter run

10 dumbbell deadlifts (35/50 lb)

50 double-unders

– Use two DBs.