CrossFit – Sat, Oct 14

CrossFit Chilliwack – CrossFit

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231014 (AMRAP – Reps)

– RX –

EMOM 21:

Min. 1 | 10/15-calorie Echo bike

Min. 2 | :20 L-sit hold

Min. 3 | max reps bar muscle-ups

– INTERMEDIATE –

EMOM 21:

Min. 1 | 7/12-calorie Echo bike

Min. 2 | :20 tuck hold

Min. 3 | max reps burpee pull-ups

– BEGINNER –

EMOM 21:

Min. 1 | 5/9-calorie Echo bike

Min. 2 | :20 plank hold

Min. 3 | max reps ring rows

General Warm-up (No Measure)

Bike 3:00

– Min 1: warm-up pace.

– Min 2: moderate pace.

– Min 3: for calories.

Stretching (No Measure)

1 set:

1:00 lacrosse-ball shoulder mash/side

1:00 cobra stretch

At-Home (AMRAP – Reps)

EMOM 21:

Min. 1 | 150-ft bear crawl

Min. 2 | :20 L-sit hold

Min. 3 | Max reps DB devils presses (35/50 lb)

– Use two DBs.