18
Mar
CrossFit – Tue, Mar 19
CrossFit Chilliwack – CrossFit
General Warm-up (No Measure)
1 set:
2:00 run, bike, or row
3 sets:
6 push-ups
8 alternating Cossack squats
10 dumbbell goblet squats
Front Squat (- RX –
5 sets for load:
5 front squats
– INTERMEDIATE –
Same as RX’d
– BEGINNER –
Same as RX’d
)
Stretching (No Measure)
3 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right
– AT-HOME – (5 Rounds for reps)
5 sets for reps:
1:00 dumbbell squats
– Rest 2:00 between sets.
– Use two dumbbells. Go as heavy as possible.