CrossFit – Thu, Oct 26

CrossFit Chilliwack – CrossFit

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231026 (Time)

– RX –

3 rounds for time:

20 sumo deadlift high pull (55/75 lb)

30 walking lunges

40-ft handstand walk

– INTERMEDIATE –

3 rounds for time:

10 sumo deadlift high pull (55/75 lb)

30 walking lunges

20 alternating shoulder taps (against the wall)

– BEGINNER –

3 rounds for time:

10 sumo deadlift high pull (35/45 lb)

20 walking lunges

20 alternating plank shoulder taps

General Warm-up (No Measure)

1 set:

15 jumping jacks

15 unweighted good mornings

5 up-downs + jump

10 walking lunge steps (slow)

1 set:

15 jumping jacks

10 empty bar good mornings

5 burpees (no jump)

10 walking lunge steps (moderate)

1 set:

15 jumping jacks

10 sumo stance empty bar good mornings

5 burpee + jump

10 walking lunge steps (fast)

Stretching (No Measure)

1 set:

1:00 pigeon pose/side

– AT-HOME – (Time)

3 rounds for time:

20 single-arm DB sumo deadlift high pulls (20/30 lb)

30 walking lunges

40-ft handstand walk

– Use one DB and switch arms as needed.