CrossFit – Tue, Dec 5

CrossFit Chilliwack – CrossFit

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Overhead Squat (- RX –
For load:
3-3-3-3-3-3-3:
Overhead squat

– INTERMEDIATE –
Same as RX’d

– BEGINNER –
For load:
5-5-5-5-5-5-5:
Overhead squat
– Scale to an empty barbell or PVC pipe as needed.)

General Warm-up (No Measure)

2 sets:

:20 jumping jacks

10 PVC good mornings

5 Cossack squats/side

10 PVC pass throughs

Skill Work (3 Rounds for weight)

Post-workout:

3 sets for load:

10 snatch-grip bent over rows

Stretching (No Measure)

1 set:

1:00 forearm stretch/side

– AT-HOME – (2 Rounds for reps)

8 sets for reps:

:20 PVC overhead squats

:10 bottom squat hold

Rest 5:00

3 sets:

1:00 max-rep wall walks

– Rest 1:00.