CrossFit – Tue, Feb 13

CrossFit Chilliwack – CrossFit

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General Warm-up (No Measure)

1 set:

250-meter row (easy)

:30 unweighted good mornings

Rest :30

1 set:

250-meter row (moderate)

:30 up-downs

Rest :30

1 set:

250-meter row (fast)

:30 burpees

240213 (Time)

– RX –

3 rounds for time:

400/500-m row

21 burpee pull-ups

– Pull-up bar 6 inches from fingertips with arms overhead.

– INTERMEDIATE –

3 rounds for time:

400/500-m row

12 burpee pull-ups

– Pull-up bar 1 inch from fingertips with arms overhead.

– BEGINNER –

3 rounds for time:

200/250-m row

12 burpee pull-ups

– Pull-up bar between forearm and elbow with arms overhead.

Skill Work (No Measure)

Post-workout:

3 sets:

:30 hollow rocks

10 strict toes-to-bars

Stretching (No Measure)

3 sets:

:30 reach, roll, and lift

20 banded pull-aparts

– AT-HOME – (Time)

3 rounds for time:

400-m run

21 dumbbell burpee power cleans (25/35 lb)

– Use two dumbbells.