CrossFit – Sat, Apr 27
CrossFit Chilliwack – CrossFit
General Warm-up (No Measure)
1 set:
200-meter run (slow)
10 kettlebell deadlifts
5/7-calorie row
1 set:
300-meter run (moderate)
10 Russian kettlebell swings
5/7-calorie row
1 set:
400-meter run (fast)
10 kettlebell swings
5/7-calorie row
240427 (AMRAP – Reps)
– RX –
2 rounds for reps of:
3:00 toes-to-bars
3:00 kettlebell swings (35/53 lb)
3:00 calorie row
– Run 400 m at the start of each interval.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
2 rounds for reps of:
3:00 hanging knee raises
3:00 kettlebell swings (18/26 lb)
3:00 calorie row
– Run 300 m at the start of each interval.
Stretching (No Measure)
1 set:
200-m cooldown walk
1:00 cobra stretch
:30 scorpion stretch/arm
– AT-HOME – (AMRAP – Reps)
2 rounds for reps of:
3:00 sit-ups
3:00 dumbbell swings (35/50 lb)
3:00 alternating single-arm dumbbell power cleans (35/50 lb
– run 400 meters at the start of each interval.