CrossFit – Sat, Mar 2

CrossFit Chilliwack – CrossFit

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General Warm-up (No Measure)

25 ft of each, then jog 25 ft back:

Jog (2x)

Skipping high knees

Butt kickers

Lateral jumping jacks/side

Karaoke/side

Bear crawl

Backward bear crawl

200-meter run

– Out and back; pick up the pace on the 100 meters back

Skill Work (8 Rounds for weight)

Pre-workout

EMOM 8:

2 front squats

– Build to a heavy set of 2 reps.

240302 (AMRAP – Rounds and Reps)

– RX –

With a partner, complete as many rounds as possible in 18 minutes of:

20 thrusters (95/135 lb)

400-m run

– Run together; split thrusters as needed.

– INTERMEDIATE –

With a partner, complete as many rounds as possible in 18 minutes of:

20 thrusters (65/95 lb)

400-m run

– Run together; split thrusters as needed.

– BEGINNER –

With a partner, complete as many rounds as possible in 18 minutes of:

20 thrusters (35/45 lb)

400-m run

– Split thrusters and run as needed.

Stretching (No Measure)

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

– AT-HOME – (AMRAP – Rounds and Reps)

With a partner, complete as many rounds as possible in 18 minutes of:

30 DB thrusters (35/50 lb or heavier)

400-m run

– Run together, split thrusters as needed.

– Use two dumbbells.