CrossFit – Mon, Feb 13

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 8:00

1 set:

10 leg swings/leg (across the body)

10 leg swings/leg (front to back)

10 alternating Samson stretches

10 alternating scorpion stretches

1 set:

200-m run

10 air squats

Extended Warm-up

PARTNER ROWING WARM-UP | 10:00

1 round

Partner 1:

100-m row

Partner 2: single-arm overhead hold right

– Switch and repeat.

Partner 1:

100-m row

Partner 2: KB goblet squats

– Switch and repeat.

RX/INTERMEDIATE (Time)

4 rounds for time:

400-m run

400/500-m row

BEGINNER (Time)

4 rounds for time:

200-m run

200/250-m row

Post-Workout Strength

Accumulate:

50 GHD hip extensions

Stretch

Accumulate:

1:00 lacrosse ball foot roll/foot