CrossFit – Sun, Oct 22

CrossFit Chilliwack – CrossFit

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231022 (AMRAP – Rounds and Reps)

– RX –

AMRAP 25:

40 double-unders

20 lateral burpees over the bar

10 deadlifts (155/225 lb)

– Rest 1:00 between rounds.

– INTERMEDIATE –

AMRAP 25:

20 double-unders

15 lateral burpees over the bar

10 deadlifts (105/155 lb)

– Rest 1:00 between rounds.

– BEGINNER –

AMRAP 25:

20 single-unders

15 burpees

10 deadlifts (65/95 lb)

– Rest 2:00 between rounds.

General Warm-up (No Measure)

1 set:

:20 single-unders

5 inchworms

5 push-ups

1 set:

:20 power single-unders (high jump)

10 good mornings

5 lateral burpees over the bar (slow)

– Step up from the burpee.

1 set:

:30 double-under practice

10 good mornings

5 lateral burpees over the bar (fast)

– Jump up from the burpee.

Stretching (No Measure)

1 set:

2:00 seated straddle stretch

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 25:

40 double-unders

20 lateral burpees over the DBs

15 DB deadlifts (35/50 lb)

– Rest 1:00 between rounds.

– Use two DBs.