CrossFit – Thu, Mar 7

CrossFit Chilliwack – CrossFit

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General Warm-up (No Measure)

2 rounds:

:45 single-unders

:45 inchworm + push-ups

:45 hollow rocks

:45 burpee + max-effort jump and reaches

– Rest :15 between movements.

Shoulder Press (- RX –
For load:
Shoulder press
2-2-2-2-2-2-2-2-2-2
– Perform a new set every 2:00.

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d)

Stretching (No Measure)

3 sets:

:30 reach, roll, and lift

20 banded pull-aparts

– AT-HOME – (10 Rounds for reps)

Every 2:00 for 10 sets:

5 strict handstand push-ups

Max-rep unbroken dumbbell presses (35/50 lb)

– Use two dumbbells.