CrossFit – Sat, Oct 28

CrossFit Chilliwack – CrossFit

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Partner Kelly (Time)

– RX –

5 rounds for time with a partner:

400-m run

30 box jumps (20/24 in)

30 wall-ball shots (14/20 lb)

– Run together, divide box jumps and wall-ball shots as needed.

– INTERMEDIATE –

4 rounds for time with a partner:

400-m run

30 box jumps (20/24 in)

30 wall-ball shots (10/14 lb)

– Run together, divide box jumps and wall-ball shots as needed.

– BEGINNER –

3 rounds for time with a partner:

400-m run

30 box jumps or step-ups (12/20 in)

30 wall-ball shots (6/10 lb)

– Run together, divide box jumps and wall-ball shots as needed.

General Warm-up (No Measure)

1 set:

10 leg swings/leg (across the body)

10 leg swings/leg (front to back)

10 alternating Samson stretches

10 alternating scorpion stretches

1 round:

P1: 200-m jog

P2: slow med-ball squats

– Switch when P1 returns

1 set:

P1: 200-m jog

P2: slow box step-ups

– Switch when P1 returns

Stretching (No Measure)

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot

– AT-HOME – (Time)

5 rounds for time with a partner:

400-m run

30 jumps onto, or over, an object (knee height)

30 DB thrusters (20/30 lb)

– Run together, divide jumps and thrusters as needed.