CrossFit – Sun, Mar 17
CrossFit Chilliwack – CrossFit
General Warm-up (No Measure)
Partner warm-up
On an 8:00 clock:
Partner 1 | 100-meter run + 50-ft bear crawl
Partner 2 | Samson lunges, box step-ups, box-elevated push-ups, hollow rocks
– One partner runs and bear crawls while the other moves for as many reps of one movement until they’re done; then, partners switch. Complete a different movement each turn.
240317 (Time)
– RX –
25-20-15-10-5 reps for time of:
Box jumps (20/24 in)
Sit-ups
Ring dips
– INTERMEDIATE –
25-20-15-10-5 reps for time of:
Box jumps (20/24 in)
Sit-ups
15-12-9-6-3
Jumping ring dips
– BEGINNER –
20-15-10-5 reps for time of:
Box jumps or step-ups (12/20 in)
Sit-ups
12-9-6-3
Foot-assisted ring dips
Skill Work (Checkmark)
Post-workout
Accumulate:
3:00 Superman hold
– Perform on the floor or a GHD.
Stretching (No Measure)
3 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right
– AT-HOME – (Time)
25-20-15-10-5 reps for time of:
Jumps over an object (20/24 in)
Sit-ups
Hand-release push-ups