CrossFit – Thu, Nov 16

CrossFit Chilliwack – CrossFit

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231116 (Time)

– RX –

For time:

Row 250 m

– Rest 1:00

Row 500 m

– Rest 2:00

Row 1,000 m

– Rest 4:00

Row 500 m

– Rest 2:00

Row 250 m

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

For time:

Row 200 m

– Rest 1:00

Row 400 m

– Rest 2:00

Row 800 m

– Rest 4:00

Row 400 m

– Rest 2:00

Row 200 m

General Warm-up (No Measure)

2 sets:

10 alternating spiderman stretches

10 alternating toy soldiers

10 alternating plank reach-throughs

10 alternating single-leg V-ups

2 sets:

:40 air squats

– Rest :20

:40 burpees

– Rest :20

Stretching (No Measure)

2 sets:

:30 lat roll/side

:30 quad roll/side

:30 hamstring roll/side

:30 upper back roll/side

– AT-HOME – (Time)

For time:

Run 200 m

– Rest 1:00

Run 400 m

– Rest 2:00

Run 800 m

– Rest 4:00

Run 400 m

– Rest 2:00

Run 200 m