CrossFit – Sun, Dec 10

CrossFit Chilliwack – CrossFit

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231210 (Time)

– RX –

10 rounds for time:

10 hand-release push-ups

10 sit-ups

– INTERMEDIATE –

10 rounds for time:

7 hand-release push-ups

10 sit-ups

– BEGINNER –

10 rounds for time:

7 hand-release knee push-ups

7 foot-anchored sit-ups

General Warm-up (No Measure)

Conditioning warm-up

5 sets on athlete’s choice of machine:

:45 slow

:15 fast

Dynamic warm-up

1 set:

10 alternating elbow-to-insteps

10 alternating scorpion stretches

10 dive bomber push-ups

10 shoo the turtles/leg

10 alternating Samson stretch lunges

Skill Work (4 Rounds for weight)

Pre-workout:

Every 2:00 x 4 sets:

7 double-KB front squats

– Build in load as desired.

Stretching (No Measure)

1 set:

1:00 cobra stretch

1:00 banded tricep stretch/side

– AT-HOME – (Time)

Same as Rx’d, Intermediate, or Beginner