CrossFit – Sun, Oct 29

CrossFit Chilliwack – CrossFit

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231029 (Time)

– RX –

For time:

21 chest-to-bar pull-ups

63 double-unders

15 chest-to-bar pull-ups

45 double-unders

9 chest-to-bar pull-ups

27 double-unders

– INTERMEDIATE –

For time:

21 pull-ups

1:30 double-under attempts

15 pull-ups

1:00 double-under attempts

9 pull-ups

:30 double-under attempts

– BEGINNER –

For time:

15 ring rows

45 single-unders

12 ring rows

36 single-unders

9 ring rows

27 single-unders

General Warm-up (No Measure)

AMRAP 8:

100-m jog

20 single-unders

10 alternating spiderman stretches

10 push-ups to down dog

10 scap pull-ups

Skill Work (Checkmark)

Post-workout:

1 set:

200-m single-arm DB overhead carry (35/50 lb)

– Alternate arms as needed.

Stretching (No Measure)

1 set:

1:00 lacrosse ball chest mash/side

1:00 band pull-aparts

– Perform chest mashing on the floor or against the rig as needed.

– AT-HOME – (Time)

For time:

21 double-DB bent over rows (35/50 lb)

63 double unders

15 double-DB bent over rows

45 double-unders

9 double-DB bent over rows

27 double-unders

– Use two DBs.