CrossFit – Sun, Oct 23

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC WARM-UP | 9:00

1 set:

20 PVC good mornings

10 inchworms + push-up

1:00 row (slow)

1 set:

10 DB good mornings

10 burpees

1:00 row (hard)

Skill/Strength

3 sets:

5-10 GHD hip extensions

– Rest at least 1:00 between sets.

Metcon (Time)

RX

3 rounds for time:

600/750-m row

25 GHD hip extensions

15 DB facing burpees

Metcon (Time)

INTERMEDIATE

3 rounds for time:

500/600-m row

25 GHD hip extensions

15 DB facing burpees

Metcon (Time)

BEGINNER

3 rounds for time:

300/400-m row

20 DB good mornings (10/15 lb)

15 DB facing burpees

Post Workout Skill

3 sets:

:30 single-arm plank hold/arm

10 strict toes-to-bars

Stretch

2 sets:

:30 standing leg swings/leg (front and back)

:30 standing forward bend stretch