CrossFit – Sun, Oct 1

CrossFit Chilliwack – CrossFit

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231001 (Time)

– RX –

Every 3:00 for 10 rounds:

250-m row

– Score is slowest time.

– INTERMEDIATE –

Same as RX’d

– BEGINNER –

Every 3:00 for 10 rounds:

150-m row

– Score is slowest time.

General Warm-up (No Measure)

1 set:

10 leg swings/leg

10 unweighted good mornings

10 walking reverse lunges

:30 narrow stance air squats (keep heels down)

– No rest between lunges and squats.

1 set:

10 lateral leg swings/leg

10 single-leg toe touches/leg

:30 alternating standing figure four stretch

:30 air squats

– No rest between lunges and squats.

1 set:

10 inchworms + 1 push-up/rep

10 alternating cossack squats

:30 jumping lunges

:30 air squats

– No rest between lunges and squats.

Stretching (No Measure)

Accumulate:

:30 foam roll t-spine

:30 foam roll quads/side

AT-HOME (Time)

Every 3:00 for 10 rounds:

15 burpees

– Score is the slowest time.