CrossFit – Fri, Nov 10

CrossFit Chilliwack – CrossFit

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231110 (Time)

– RX –

3 rounds for time:

30 push-ups

20 kipping pull-ups

10 deadlifts (135/185 lb)

– INTERMEDIATE –

3 rounds for time:

20 push-ups

15 kipping pull-ups

10 deadlifts (95/135 lb)

– BEGINNER –

3 rounds for time:

20 knee push-ups

15 ring rows

10 deadlifts (65/95 lb)

General Warm-up (No Measure)

1 set:

:30 Samson lunges

:30 knee push-ups

:30 bent-over rows (empty bar)

:30 scap pull-ups

:30 good mornings (empty bar)

:30 push-ups

Skill Work (Checkmark)

Post-workout:

4 sets:

10 V-ups

10 supine toe touches

10 lying leg raises

– Rest :30-1:00.

Stretching (No Measure)

1 set:

:45 scorpion stretch/arm

1:00 child’s pose stretch

– AT-HOME – (Time)

3 rounds for time:

30 push-ups

20 alternating DB renegade rows

10 DB suitcase deadlifts/arm (35/50 lb)

– Use two DBs.