CrossFit – Thu, Mar 28
CrossFit Chilliwack – CrossFit
General Warm-up (No Measure)
2 sets:
200-meter row, bike, or ski
10 arm swings across
10 arm swings overhead
10 torso twists
20 scap pull-ups
:30 jumping jacks
:30 up-downs
:30 burpees
240328 (AMRAP – Rounds and Reps)
– RX –
With a partner, complete as many rounds as possible in 16:00 of:
20 burpees
4 rope climbs (15 ft)
– One partner works at a time.
– INTERMEDIATE –
With a partner, complete as many rounds as possible in 16:00 of:
20 burpees
4 rope climbs (12 ft)
– One partner works at a time.
– BEGINNER –
With a partner, complete as many rounds as possible in 16:00 of:
12 burpees
4 pull-to-stands
– One partner works at a time.
Skill Work (Checkmark)
Post-workout
Accumulate:
20 weighted pull-ups
Stretching (No Measure)
3 sets:
:20 doorway pec stretch/side
10 PVC pass throughs
– AT-HOME – (AMRAP – Rounds and Reps)
With a partner, complete as many rounds as possible in 16:00 of:
20 burpees
100-meter single-arm dumbbell overhead carry
100-meter single-arm dumbbell suitcase carry
– Share the burpee reps with one person working at a time.
– Complete the carries together with one person carrying overhead and the other in the suitcase position.
– Switch positions as needed at any point during the 100-meter carry each round.