CrossFit – Tue, Sep 12

CrossFit Chilliwack – CrossFit

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230912 (AMRAP – Rounds and Reps)

– RX –

AMRAP 12:

12 ring dips

12 sumo deadlift high pulls (75/115 lb)

– INTERMEDIATE –

AMRAP 12:

9 ring dips

12 sumo deadlift high-pulls (65/95 lb)

– BEGINNER –

AMRAP 12:

12 foot-assisted ring dips

12 sumo deadlift high-pulls (45/65 lb)

General Warm-up (No Measure)

3 sets:

1:00 bike, row, ski, or jump rope

– Rest :15 between sets.

2 sets:

:20 unweighted good mornings

:20 knee push-ups

:20 supermans

:20 hollow rocks

:20 foot-assisted ring dips

Stretching (No Measure)

1 set:

1:00 doorway pec stretch/side

1:00 couch stretch/side

AT-HOME (AMRAP – Rounds and Reps)

AMRAP 12:

12 push-ups on DBs

6 right-arm DB sumo deadlift high pulls (35/50 lb)

6 left-arm DB sumo deadlift high pulls

– Use one DB for the SDLHP and two for the push-ups.