CrossFit – Sun, Feb 25

CrossFit Chilliwack – CrossFit

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General Warm-up (No Measure)

2 sets:

10 Samson stretch lunges

10 PVC overhead squats

10 PVC good mornings

10 hollow rocks

10 push-ups

10 strict pull-ups or jump and control lower pull-ups

240225 (AMRAP – Rounds and Reps)

-RX-

AMRAP 12:

10 toes-to-bars

15 Russian KB swings (53/70 lb)

200-m run

– INTERMEDIATE –

AMRAP 12:

7 toes-to-bars

15 Russian KB swings (35/53 lb)

200-m run

– BEGINNER –

AMRAP 12:

7 hanging knee raises

10 Russian KB swings (18/26 lb)

150-m run

Skill Work (Checkmark)

Post-workout:

8 sets:

:20 plank hold

:10 rest

Stretching (No Measure)

Accumulate:

:30 Lat tricep stretch/side

1:00 pike stretch

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 12:

10 sit-ups

15 Russian dumbbell swing (35/50 lb)

200-meter run