CrossFit – Sun, Mar 3
CrossFit Chilliwack – CrossFit
General Warm-up (No Measure)
1 set:
1:00 row or bike, slow
:30 rest
1:00 row or bike, faster
:30 rest
1:00 row or bike, even faster
2 sets:
:20 jumping jacks
10 kettlebell Romanian deadlifts
:20 up-downs
10 kettlebell goblet squats
:20 jumping jacks
5 single-arm kettlebell shoulder presses/arm
:20 up-downs
10 kettlebell bent over rows
:20 jumping jacks
5 kettlebell windmills/arm
240303 (Time)
– RX –
3 rounds for time:
90 double-unders
30 KB swings (35/53 lb)
– INTERMEDIATE –
3 rounds for time:
50 double-unders
30 KB swings (26/44 lb)
– BEGINNER –
3 rounds for time:
50 single-unders
20 Russian KB swings (18/26 lb)
Skill Work (Time)
Post-workout
For time:
200-m single-arm KB overhead walk
– Use the same KB you used in the workout.
– Switch arms as needed.
Stretching (No Measure)
1 set:
1:00 double-forearm stretch
1:00 seated hamstring stretch
– AT-HOME – (Time)
3 rounds for time:
90 double-unders
30 DB swings (35/50 lb)