CrossFit – Thu, Oct 5

CrossFit Chilliwack – CrossFit

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Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
– RX –

50-40-30-20-10 reps for time:

Double-unders

Sit-ups

– INTERMEDIATE –

Same as RX’d

– BEGINNER –

For time:

30-20-10 reps of:

Single-unders

Feet-anchored sit-ups

Partner Warm-up (No Measure)

On an 8:00 clock:

Partner 1 | 100-m run + 50-ft bear crawl

Partner 2 | Cossack squats, plank hold, Samson lunges, hollow rocks

– One partner runs and bear crawls while the other AMRAPs one movement at a time.

Skill Work (AMRAP – Reps)

Pre-workout:

8 rounds:

:20 double-under, triple-under, or crossover work

:10 rest

– Work on a skill you have not yet mastered.
Record highest number of reps completed in a single interval and note the movement performed in the notes.

Stretching (No Measure)

2 sets:

:30 cobra stretch

:30 spiderman stretch/side

:30 calf stretch/side