CrossFit – Fri, Sep 15

CrossFit Chilliwack – CrossFit

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230915 (Time)

– RX –

3 rounds for time:

40 Russian KB swings (35/53 lb)

20 box jump-overs (20/24 in)

– INTERMEDIATE –

3 rounds for time:

40 Russian KB swings (26/35 lb)

20 box jump-overs (12/20 in)

– BEGINNER –

3 rounds for time:

40 Russian KB swings (18/26 lb)

20 box step-overs (12/20 in)

General Warm-up (No Measure)

1 round:

20 jumping jacks

10 KB deadlifts

20 jumping jacks

10 KB goblet squats

20 jumping jacks

5 single-arm KB shoulder presses/arm

20 jumping jacks

5 KB windmills/arm

20 jumping jacks

Skill Work (Weight)

Post workout:

Accumulate:

200-m single-arm DB overhead carry

– Switch arms as needed.

Stretching (No Measure)

2 sets:

:30 calf stretch/leg

:30 banded lat stretch/arm

20 banded pull-aparts

AT-HOME (Time)

3 rounds for time:

20 right-arm DB Russian swings (35/50 lb)

20 left-arm DB Russian swings

40 lateral jumps over the DB