CrossFit – Sat, Oct 29

28
Oct

CrossFit – Sat, Oct 29

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC WARM-UP | 6:00

4 sets:

:30 calorie row

:10 rest

:30 straight arm burpees

:10 rest

Skills Review

ROWING TIPS | 7:00

Set up:

Arms fully extended.

Hips slightly behind the shoulders.

Good posture. Chest up, shoulder blades pulled down, and back.

Sprint start review:

Three-quarter slide stroke.

Half slide stroke.

Three-quarter slide stroke.

2 powerful full strokes.

3 full strokes at normal row speed.

Metcon (Calories)

RX

AMRAP 30:

Max calorie row

– Starting at 0:00 and every 3:00 after perform 10 burpees.

Metcon (Calories)

BEGINNER

AMRAP 20:

Max calorie row

– Starting at 0:00 and every 2:00 after perform 5 burpees.

Stretch

3 sets:

:30 lacrosse ball roll/foot

:30 hamstring stretch/leg

:30 sit and reach (straddle)