CrossFit – Wed, Apr 3

2
Apr

CrossFit – Wed, Apr 3

CrossFit Chilliwack – CrossFit

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General Warm-up (No Measure)

3 sets:

10 arm circles forward

10 arm circles backward

5 left-arm kettlebell presses

50-ft single-arm overhead kettlebell carry

5 right-arm kettlebell presses

50-ft single-arm overhead kettlebell carry

5 push-ups

1 wall walk

240403 (AMRAP – Reps)

– RX –

Complete as many rounds as possible in 9:00 of:

2-4-6-8… etc.

Box jumps (20/24 in)

Handstand push-ups

– INTERMEDIATE –

Complete as many rounds as possible in 9:00 of:

2-4-6-8… etc.

Box jumps (20/24 in)

1-2-3-4… etc.

Handstand push-ups

– BEGINNER –

Complete as many rounds as possible in 9:00 of:

2-4-6-8… etc.

Box jumps (12/12 in)

DB shoulder presses

Skill Work (Checkmark)

Post-workout:

For completion:

50 KB shoulder presses

– Use the same load for all 50 reps.

Stretching (No Measure)

1 set:

1:00 banded shoulder stretch/arm

– AT-HOME – (AMRAP – Reps)

Complete as many rounds as possible in 9:00 of:

2-4-6-8… etc.

Jumps to, or over, an object (20/24 in)

Pike push-ups