CrossFit – Tue, Sep 19

CrossFit Chilliwack – CrossFit

View Public Whiteboard

Push Press (- RX –
For load:
Push press
5-5-3-3-3-1-1-1-1-1

– INTERMEDIATE –
Same as RX’d

– BEGINNER –
For load:
Push press
5-5-5-5-5-3-3-3-3-3)

Record only the loads lifted for the 5 sets of 1 push press.

General Warm-up (No Measure)

1 set:

:30 Samson lunges

:30 push-ups (from the knees if needed)

:30 bent-over rows (empty bar)

:30 air squats

:30 shoulder presses (empty bar)

:30 scap pull-ups

Stretching (No Measure)

Accumulate:

30 reach-roll-lifts

50 banded face pulls

AT-HOME (Time)

10 rounds for time:

10 unbroken push-ups

10 unbroken DB push presses

– Athlete’s choice of load.

– Rest between movements as long as is necessary to complete each set of work unbroken.