CrossFit – Sat, Sep 23

CrossFit Chilliwack – CrossFit

View Public Whiteboard

230923 (Calories)

– RX –

EMOM 20:

Odd minutes | Max calorie row

Even minutes | Accumulate :20 L-sit hold

– INTERMEDIATE –

EMOM 20:

Odd minutes | Max calorie row

Even minutes | Accumulate :20 L-sit hold (knees tucked)

– BEGINNER –

EMOM 20:

Odd minutes | Max calorie row

Even minutes| Accumulate :20 plank hold

General Warm-up (No Measure)

Partner rowling Warm-up

On a 6:00 clock:

• The team that completes the most 100-m intervals wins.

Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, they must perform 2x that many reps of a penalty movement.

Partner B: as soon as partner A gets off of the rower, partner B starts on their own 100-m row.

Suggested penalty movements:

• Scap pull-ups or ring rows

• Kip swings

• Shoulder taps with feet on box

• Lunges

Skill Work (Checkmark)

Post-workout:

2 sets:

20 good mornings (empty barbell)

20 superman arch-ups

Stretching (No Measure)

Accumulate:

:30 lat roll/side

1:00 cobra stretch

AT-HOME (AMRAP – Reps)

EMOM 20:

Min. 1 | Max DB overhead walking lunges (35/50 lb)

Min. 2 | Accumulate :20 L-sit hold

– Hold one DB overhead with both arms.