CrossFit – Sat, Dec 9

CrossFit Chilliwack – CrossFit

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231209 (AMRAP – Reps)

– RX –

5 rounds for reps:

1:00 bike for calories

– Rest :30.

1:00 double-DB push presses (35/50 lb)

– Rest :30.

– INTERMEDIATE –

5 rounds for reps:

1:00 bike for calories

– Rest :30.

1:00 double-DB push presses (25/35 lb)

– Rest :30.

– BEGINNER –

5 rounds for reps:

1:00 bike for calories

– Rest :30.

1:00 double-DB push presses (15/20 lb)

– Rest :30.

General Warm-up (No Measure)

1 set:

:20 easy bike

:20 moderate bike

:20 hard bike

10 PVC good mornings

1 set:

:20 easy bike

:20 moderate bike

:20 hard bike

10 PVC pass throughs

1 set:

:20 easy bike

:20 moderate bike

:20 hard bike

10 push-ups

Skill Work (Checkmark)

Post-workout:

3 sets for reps:

5-15 GHD hip extensions

– Rest 1:00-2:00 between sets.

Stretching (No Measure)

2 sets:

:30 standing calf stretch/leg

1:00 saddle stretch

– AT-HOME – (AMRAP – Reps)

5 rounds for reps:

1:00 walking lunge steps

– Rest :30.

1:00 DB push presses (35/50 lb)

– Rest :30.