CrossFit – Wed, Dec 14

13
Dec

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