CrossFit – Thu, Oct 13
Crossfit Chilliwack – CrossFit
Warm Up
PARTNER DYNAMIC WARM-UP | 10:00
1 set:
Partner 1 | :40 row
Partner 2 | :40 alternating scorpion stretch
Partner 2 | :40 row
Partner 1 | :40 alternating scorpion stretch
1 set:
Partner 1 | :40 row
Partner 2 | :40 alternating lunges
Partner 2 | :40 row
Partner 1 | :40 alternating lunges
1 set:
Partner 1 | :40 row
Partner 2 | :40 sit-ups
Partner 2 | :40 row
Partner 1 | :40 sit-ups
Warm Up
WORKOUT PREP AND PRACTICE | 6:00
2 sets:
10 alternating DB lunges
10 GHD sit-ups
Metcon (Calories)
RX
AMRAP 20 with a partner:
Max-calorie row
10 DB lunges (25/35 lb)
15 GHD sit-ups
– Partners alternate after one partner finishes the 10 DB lunges and 15 GHD sit-ups.
Metcon (Calories)
INTERMEDIATE
AMRAP 20 with a partner:
Max-calorie row
10 DB lunges (25/35 lb)
15 GHD sit-ups to parallel
Metcon (Calories)
BEGINNER
AMRAP 20 with a partner:
Max-calorie row
10 DB lunges (10/15 lb)
15 sit-ups
Post Workout Skill
3 sets:
25 weighted hip extensions
Stretch
Accumulate:
2:00 frog stretch