CrossFit – Sun, Nov 12

CrossFit Chilliwack – CrossFit

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231112 (AMRAP – Rounds and Reps)

– RX –

AMRAP 10:

8/10-calorie row

8 handstand push-ups-

INTERMEDIATE –

AMRAP 10:

8/10-calorie row

5 handstand push-ups

– BEGINNER –

AMRAP 10:

6/8-calorie row

6 pike push-ups

General Warm-up (No Measure)

1 set:

:30 row (easy pace)

10 alternating scorpion stretches

:30 plank hip taps (same side)

1 set:

:30 row (moderate pace)

10 knee push-ups

:30 active bar hang

1 set:

:30 row (fast pace)

10 single-arm DB shoulder presses/arm

10 scap pull-ups

1 set:

:30 row (sprint pace)

:30 single-arm DB overhead hold/arm

10 scap pull-ups

Skill Work (Checkmark)

Pre-workout:

EMOM 10:

Min. 1 | :20 plank shoulder taps w/ feet on the rower

Min. 2 | :20 jump rope practice

– Athlete’s choice of jump rope skill.

Stretching (No Measure)

1 set:

1:00 shoulder lacrosse ball mash/side

– Perform this on the floor or against an upright.

1:00 lacrosse ball glute mash/side

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 10:

5 shuttle runs (25 ft)

8 handstand push-ups

– 1 shuttle = 25-ft down + 25-ft back.