CrossFit – Tue, Nov 21

CrossFit Chilliwack – CrossFit

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Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
– INTERMEDIATE –

3 rounds for time:

800-m run

25 hip extensions

50 sit-ups

– BEGINNER –

3 rounds for time:

400-m run

25 unweighted good mornings

25 sit-ups

General Warm-up (No Measure)

1 set:

100-m jog

AMRAP 4:

3 burpees

5 sit-ups

7 unweighted good mornings

1 set:

100-m run

Stretching (No Measure)

1 set:

:40 seated straddle stretch

:40 seated hamstring stretch, left

:40 seated hamstring stretch, right

– AT-HOME – (Time)

3 rounds for time:

800-m run

50 DB good mornings (15/20 lb)

50 sit-ups