CrossFit – Fri, Nov 24

23
Nov

CrossFit – Fri, Nov 24

CrossFit Chilliwack – CrossFit

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Back Squat (- RX –
For load:
5-5-5-5-10:
Back squats
– Increase loading on each set as you build to a 10-rep max.

– INTERMEDIATE –
Same as RX’d

– BEGINNER –
Same as RX’d)

General Warm-up (No Measure)

3 sets:

:30 air squats

:30 up-downs

:30 rest

3 sets:

:30 bottom of squat hold

:30 burpees

Stretching (No Measure)

2 sets:

:30 frog stretch

:30 couch stretch/leg

– AT-HOME – (AMRAP – Reps)

On a running clock:

At 0:00

Every 2:00 x 4 sets, each for time:

10 DB-facing burpees

10 DB front squats

– Use two DBs.

At 8:00

Max-rep unbroken DB front squats

– Perform as many reps without sacrificing technique as possible. The set ends when the DBs are put down.

– Use two DBs

– Compare to 231013