CrossFit – Thu, Dec 29

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 13:00

1 set:

10 alternating elbow to insteps

50-ft. jog

10 alternating hamstring scoop stretch

50-ft. jog

20 air squats

100-ft. jog

20 hand-release push-ups

100-ft. jog

30 jumping jacks

150-ft. jog

30 mountain climbers

150-ft. jog

40 high knees

200-ft. jog

40 butt kickers

200-ft. jog

Extended Warm-up

ROWING WARM-UP | 10:00

EMOM 6:

Easy, warm-up pace

Hold the end of the pull for :01.

Pull HARD and hold.

Bump the damper up 2-3 notches.

Immediately begin the return after the end of the stroke.

Increase the stroke rate by 5+.

– Row for :35 each minute and rest for :25.

Pre-workout Skill (AMRAP – Reps)

Every 2:00 x 4 sets:

1-5 muscle-ups

– On the 4th set, perform AMRAP until failure.

Metcon (4 Rounds for calories)

RX

EMOM 5:

:30 max calorie row

EMOM 5:

:40 max calorie row

EMOM 5:

:45 max calorie row

EMOM 5:

:50 max calorie row

Stretch

Accumulate:

1:00 sit and reach (right leg)

1:00 sit and reach (left leg)

1:00 sit and reach (straddle)