CrossFit – Tue, Mar 21


CrossFit – Tue, Mar 21

Crossfit Chilliwack – CrossFit

Warm up

3 sets:

10 reps or :30 of each movement:

Samson stretch lunge

PVC overhead squat (weight in heels)

Strict sit-ups (minimal arm movement)

Good mornings (neutral spine)

Strict pull-ups (full ROM)

Strict ring dips (full ROM)

Extended Warm-up

ROWING | 8:00


2 x :30 row Chest and torso upright.

2 x :30 row Hold the end of the stroke for :01.

2 x :30 row Return the arms before the knees bend.

2 x :30 row Speed up the cadence, but still extend the arms before the knees bend.

Workout Prep

2 rounds:

150-m row, holding 1:45-2:30/500-m pace

Rest 1:00

2000m Row – CFC (Time)

Post Workout (AMRAP – Reps)

3 sets:

Max unbroken strict ring-dips

1:00 plank hold



2 sets:

:30 Samson stretch/side

:30 elevated pigeon stretch/side