CrossFit – Sun, Nov 19

CrossFit Chilliwack – CrossFit

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231119 (AMRAP – Rounds and Reps)

– RX –

AMRAP 5:

30 double-unders

10 burpees

– Rest 5:00 –

AMRAP 5:

30 double-unders

10 single-leg squats

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

AMRAP 5:

20 single-unders

6 burpees

– Rest 5:00 –

AMRAP 5:

20 single-unders

6 alternating reverse lunges

General Warm-up (No Measure)

1 sets:

5 inchworms + 1 push-up/rep

:15 Samson stretch/leg

10 hollow rocks

:30 single-unders (slow)

10 walking lunges + 10 air squats (slow)

1 sets:

5 burpees (slow)

:15 Samson stretch/leg

10 tuck-ups

:30 single-unders (moderate)

10 walking lunges + 10 air squats (moderate)

1 sets:

5 burpees (fast)

:15 Samson stretch/leg

10 V-ups

:30 single-unders (fast)

10 walking lunges + 10 air squats (fast)

Stretching (No Measure)

1 set:

:30 calf roll/side

:30 shin roll/side

:30 quad roll/side

:30 glute roll (figure 4)/side