CrossFit – Tue, Feb 20
CrossFit Chilliwack – CrossFit
General Warm-up (No Measure)
Partner rowling warm-up
On a 8:00 clock:
Partner A: rows to 100 meters. For every meter partner A rows under or over 100 meters, they must perform 2x that many reps of a penalty movement.
Partner B: as soon as partner A gets off of the rower, partner B starts on their own 100-meter row.
Suggested penalty movements:
• Jumping jacks
• Air squats
• Reverse lunges
• Plank shoulder taps
• Mountain climbers
• Reverse lunges
240220 (Calories)
-RX-
Every 2:00 for 4 rounds:
6 box jumps (24/30 in)
12 push-ups
Max-calorie row
– Rest 2:00 between rounds.
– Score is total calories rowed.
– INTERMEDIATE –
Every 2:00 for 4 rounds:
6 box jumps (20/24 in)
12 push-ups
Max-calorie row
– Rest 2:00 between rounds.
– Score is total calories rowed.
– BEGINNER –
Every 2:00 for 4 rounds:
6 box jumps (12 in)
9 knee push-ups
Max-calorie row
– Rest 2:00 between rounds.
– Score is total calories rowed.
Stretching (No Measure)
1 set:
1:00 foam roll t-spine
:30 scorpion stretch/side
:30 figure-4 glute foam roll/side
– AT-HOME – (AMRAP – Reps)
Every 2:00 for 4 rounds:
6 object jump-overs (24/30 in)
12 push-ups
Max-shuttle runs (25 ft)
– 1 shuttle run = 25 feet down, 25 feet back.
– Rest 2:00 between rounds.