CrossFit – Thu, Dec 7
CrossFit Chilliwack – CrossFit
231207 (Time)
– RX –
For time:
30 KB step-ups (53/70 lb) (20 in)
30 toes-to-bars
22/30-calorie row
30 strict handstand push-ups
22/30-calorie row
30 toes-to-bars
30 KB step-ups
– Hold the KB on the shoulder.
– INTERMEDIATE –
For time:
30 KB step-ups (35/53 lb) (20 in)
30 toes-to-bars
22/30-calorie row
15 strict handstand push-ups
22/30-calorie row
30 toes-to-bars
30 KB step-ups
– Hold the KB on the shoulder.
– BEGINNER –
For time:
20 KB step-ups (18/26 lb) (20 in)
20 kipping knee raises
15/20-calorie row
20 pike push-ups
15/20-calorie row
20 kipping knee raises
20 KB step-ups
– Hold the KB on the shoulder.
General Warm-up (No Measure)
1 set:
:30 row (slow)
10 reverse lunges
10 hollow rocks
10 knee push-ups
1 set:
:30 row (moderate)
10 reverse lunges
10 tuck-ups
5-10 push-ups
1 set:
:30 row (hard)
10 reverse lunges
5-10 strict knee raises
Stretching (No Measure)
3 sets:
:30 left-side straddle stretch
:30 right-side straddle stretch
– AT-HOME – (Time)
For time:
30 DB step-ups (50/70 lb) (20 in)
30 weighted sit-ups (10 lb)
30 object jump-overs (20 in)
30 strict handstand push-ups
30 object jump-overs
30 weighted sit-ups (10 lb)
30 DB step-ups
– Hold the DB on the shoulder.