CrossFit – Thu, Mar 14

CrossFit Chilliwack – CrossFit

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General Warm-up (No Measure)

1 set:

200-meter run, slow

:30 alternating hamstring scoops

2 sets:

:30 running position drill per leg

:30 lean and pull drill

:30 running falling drill

100-meter run

– Practice maintaining a figure-4 body position on each run.

240314 (Time)

– RX –

For time:

1,000-m row

400-m run

750-m row

400-m run

500-m row

400-m run

250-m row

400-m run

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

For time:

800-m row

200-m run

600-m row

200-m run

400-m row

200-m run

200-m row

200-m run

Skill Work (Checkmark)

Post-workout

Accumulate:

3:00 plank hold

Stretching (No Measure)

2 sets:

:30 child’s pose

:15-:30 Samson stretch/leg

– AT-HOME – (Time)

For time:

100 unweighted step-ups (20 in)

400-m run

75 unweighted step-ups

400-m run

50 unweighted step-ups

400-m run

25 unweighted step-ups

400-m run