Crossfit Chilliwack – CrossFit
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)
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.
150-m row, holding 1:45-2:30/500-m pace
2000m Row – CFC (Time)
Post Workout (AMRAP – Reps)
Max unbroken strict ring-dips
1:00 plank hold
:30 Samson stretch/side
:30 elevated pigeon stretch/side