CrossFit – Sat, Dec 2
CrossFit Chilliwack – CrossFit
231202 (AMRAP – Reps)
– RX –
On a 12:00 clock:
50-calorie row
40 KB swings (35/53 lb)
30 KB goblet squats
20 burpees
Max rope climbs
– INTERMEDIATE –
Same as RX’d
– BEGINNER –
On a 12:00 clock:
40-calorie row
30 KB swings (18/26 lb)
20 KB goblet squats
10 burpees
Max pull-to-stands
General Warm-up (No Measure)
Partner rowling warm-up
On a 6:00 clock:
Partner A: rows to 100 meters. For every meter partner A rows under or over 100 meters, they must perform 2x that many reps of a penalty movement.
Partner B: as soon as partner A gets off of the rower, partner B starts on their own 100-m row.
Penalty movements:
• KB deadlifts
• Air squats
• Scap pull-ups
• Burpees
Skill Work (Checkmark)
Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.
– Build in load as desired through all 10 reps.
Stretching (No Measure)
3 sets:
:30 cobra stretch
:30 spiderman stretch, left
:30 spiderman stretch, right
– AT-HOME – (AMRAP – Reps)
On a 12:00 clock:
500-m run
40 DB swings (35/50 lb)
30 DB goblet squats
20 burpees
Max alternating single-arm devils presses