CrossFit – Wed, Dec 14
Crossfit Chilliwack – CrossFit
Warm up
DYNAMIC WARM-UP | 16:00
1 set:
2:00 bike, row, or skierg
10 alternating Samson stretches
10 alternating scorpion stretches
10 inch-worms (no push-ups)
1 set:
1:30 bike, row, or skierg
20 alternating lunges
10 staggered stance good mornings/leg
20 sit-ups
1 set:
1:00 bike, row, or skierg
10 alternating box step-ups
10 alternating Cossack squats
10 tuck jumps
1 set:
:30 bike, row, or skierg
100-ft DB farmers carry
Workout Prep
WORKOUT PREP | 10:00
4 sets:
5 DB box step-ups
5 DB deadlifts
50-ft. DB farmers carry
– Rest 1:00 between sets.
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 10:
12 DB box step-ups (25/35 lb) (20 in)
12 DB deadlifts
100-ft DB farmers carry
Metcon (AMRAP – Rounds and Reps)
INTERMEDIATE
AMRAP 10:
12 DB box step-ups (15/25 lb) (20 in)
12 DB deadlifts
100-ft DB farmers carry
Metcon (AMRAP – Rounds and Reps)
BEGINNER
AMRAP 10:
12 box step-ups (12/20 in)
12 DB deadlifts (10/15 lb)
100-ft DB farmers carry
Post-Workout Strength
Accumulate:
50 DB push-up + renegade rows
– One rep = 1 push-up + 1 renegade row.
Stretch
2 sets:
:30 pigeon stretch/leg