CrossFit – Thu, Feb 15
CrossFit Chilliwack – CrossFit
General Warm-up (No Measure)
1 set:
200-meter run, slow
10 high knees in place
10 torso twists
10 jumping jacks
10 alternating shoulder taps in plank
10 butt kickers in place
10 hand-elevated push-ups (use box)
10 box step-ups
200-meter run, faster
240215 (AMRAP – Rounds and Reps)
– RX –
AMRAP 12:
200-m run
50-ft handstand walk
10 box jump-overs (20/24 in)
– Step down from the box.
– INTERMEDIATE –
AMRAP 12:
200-m run
24 alternating shoulder taps against the wall
10 box jump-overs (20/24 in)
– Step down from the box.
– BEGINNER –
AMRAP 12:
200-m run
12 alternating shoulder taps in a plank
10 box step-ups (12/20 in)
Skill Work (Weight)
Post-workout:
1 set:
200-m double-KB overhead carry
Stretching (No Measure)
2 rounds:
1:00 calf roll/side
1:00 quad smash/side
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 12:
200-m run
40 alternating handstand shoulder taps
10 object jump-overs (20/24 in)