CrossFit – Thu, Oct 13

12
Oct

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