CrossFit – Tue, Feb 27

CrossFit Chilliwack – CrossFit

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General Warm-up (No Measure)

3 sets:

5 PVC pass throughs

6 alternating PVC overhead lunges

5 PVC good mornings

6 PVC overhead squats

– Hold the bottom of each good morning and squat for a 1 second pause.

240227 (Time)

– RX –

3 rounds for time:

4 rope climbs

12 GHD sit-ups

16 single-leg squats

– INTERMEDIATE –

3 rounds for time:

2 rope climbs

12 GHD sit-ups to parallel

16 single-leg squats to a target (16 in)

– BEGINNER –

3 rounds for time:

4 pull-to-stands

12 sit-ups

16 alternating reverse lunges

Skill Work (Checkmark)

Post-workout

Accumulate:

50 GHD hip extensions

Stretching (No Measure)

3 sets:

:30 cobra stretch

:30 Spiderman stretch, left

:30 Spiderman stretch, right

– AT-HOME – (Time)

3 rounds for time:

8 man makers (35/50 lb)

12 weighted sit-ups (15/20 lb)

16 single-leg squats