CrossFit – Sun, Feb 19

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 6:00

AMRAP 5:

:30 bike, row, ski

5 push-up to down dog

10 air squats

15 double knee tucks in a plank

Shoulder Press (4×5)

4 sets:

5 shoulder presses

RX (AMRAP – Rounds and Reps)

AMRAP 15 with a partner:

10 shoulder-to-overheads (105/155 lb)

15 synchronized bar-facing burpees

INTERMEDIATE (AMRAP – Rounds and Reps)

AMRAP 15 with a partner:

10 shoulder-to-overheads (75/115 lb)

15 synchronized bar-facing burpees

BEGINNER (AMRAP – Rounds and Reps)

AMRAP 15 with a partner:

10 shoulder-to-overheads (55/75 lb)

10 synchronized bar-facing burpees

Stretch

1 set:

400-m walk

:45 scorpion stretch/side