CrossFit – Sat, Feb 24
CrossFit Chilliwack – CrossFit
General Warm-up (No Measure)
1 set:
10 back-to-back twist passes
10 granny tosses
10 bounce pass
10 chest passes
10 side tosses, right
10 side tosses, left
10 roll passes
10 squat throws
then:
1 set:
200-meter jog (together)
240224 (Time)
-RX-
5 rounds for time with a partner:
20 pull-ups
30 wall-ball shots (14/20 lb) (9/10 ft)
400-m run
– Divide pull-ups and wall-ball shots evenly, and run together.
– INTERMEDIATE –
Same as RX’d
– BEGINNER –
5 rounds for time with a partner:
20 jumping pull-ups
20 wall-ball shots (8/10 lb) (9/10 ft)
200-m run
– Divide pull-ups and wall-ball shots evenly, and run together.
Stretching (No Measure)
Accumulate:
1:00 couch stretch/side
– AT-HOME – (Time)
5 rounds for time with a partner:
20 double-dumbbell bent-over rows (35/50 lb)
30 single-dumbbell thrusters (35/50 lb)
400-meter run
– Divide rows and thrusters evenly, and run together.