CrossFit – Thu, Nov 9

CrossFit Chilliwack – CrossFit

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231109 (Time)

– RX –

4 rounds for time:

1:00 cumulative plank hold

400-m run

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

4 rounds for time:

:30 cumulative plank hold

300-m run

General Warm-up (No Measure)

1 set:

100-m jog

25-ft toy soldiers

25-ft walking lunges

25-ft high knees

25-ft butt kickers

25-ft shoo the turtles

25-ft spiderman lunges

25-ft bear crawl

25-ft burpee + broad jump

100-m jog

Skill Work (Checkmark)

Pre-workout:

EMOM 8:

:20-:30 single-leg squat practice

Stretching (No Measure)

2 sets:

:30 cobra stretch

:30 seated pike stretch/leg

– AT-HOME – (Time)

Same as Rx’d, Intermediate, or Beginner