CrossFit – Wed, Dec 7

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 9:00

1 set:

10 leg swings/leg

10 unweighted good mornings

10 walking reverse lunges

:30 narrow stance air squats (keep heels down)

– No rest between lunges and squats.

1 set:

10 inchworms + 1 push-up/rep

10 alternating cossack squats

:30 jumping lunges

:30 air squats

– No rest between lunges and squats.

Extended Warm-up

ROWING WARM-UP | 6:00

Rest :30 between each set.

PROGRESSION FOCUS

170/200-m row Drive through the heels during the pull.

170/200-m row Shoulders in front of the hips at the front of the stroke.

170/200-m row Arms extend BEFORE the knees bend.

Metcon (6 Rounds for time)

RX

Every 3:00 for 6 sets:

400/500-m row

Metcon (6 Rounds for time)

BEGINNER

Every 3:00 for 6 sets:

200/250-m row

Post Wod Skill (AMRAP – Reps)

Every 2:00 x 4 sets:

1-5 muscle-ups

– On the 4th set, perform AMRAP until failure.

Stretch

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves