CrossFit – Thu, Nov 24

Crossfit Chilliwack – CrossFit

Warm up

EXPRESS WARM-UP | 1:00

1 set:

1:00 jumping jacks

Extended Warm-up

EXPRESS WARM-UP | 6:00

MOVEMENT FOCUS

10 alternating spiderman stretches Hips low and knees out

10 air squats Hips below the knees at the bottom, eyes forward, and hips straight at the top

10 sit-ups Shoulders touch the floor and then pass in front of the hips

10 push-ups Chest touches the floor and the arms lock out at the top

10 ring rows Body stays rigid both up and down

200-m run Finish in less than 1:10

5 pull-ups Feet stay together during the swing and push away during the descent

Metcon (Time)

RX

5 rounds for time:

200-m run

20 pull-ups

200-m run

20 push-ups

200-m run

20 sit-ups

200-m run

20 air squats

Metcon (Time)

INTERMEDIATE

4 rounds for time:

200-m run

20 pull-ups

200-m run

20 push-ups

200-m run

20 sit-ups

200-m run

20 air squats

Metcon (Time)

BEGINNER

3 rounds for time:

200-m run

10 jumping pull-ups

200-m run

10 push-ups

200-m run

20 sit-ups

200-m run

20 air squats

Stretch

1 set:

:45 lacrosse ball in lat/side

1:00 cobra stretch