CrossFit – Fri, Oct 13

CrossFit Chilliwack – CrossFit

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Front Squat (231013
– RX –
For load:
5-5-5-5-10:
Front 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)

1 set:

1:00 pigeon pose/side

At-Home (AMRAP – Reps)

– AT-HOME –

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