CrossFit – Wed, Mar 13
CrossFit Chilliwack – CrossFit
General Warm-up (No Measure)
1 set:
50 single-unders
10 plank up-downs
10 single-arm dumbbell presses/arm
50-ft walking lunges
1 set:
50 single-unders, faster
10 plank up-downs
5 double-dumbbell shoulder presses (hold for :03 overhead)
25-ft double-dumbbell front rack walking lunges, slow
1 set:
50 single-unders, fastest
10 plank up-downs
10 double-dumbbell shoulder presses
25-ft double-dumbbell front rack walking lunges, fast
Skill Work (Checkmark)
Pre-workout
EMOM 8:
:10-:20 handstand hold
240313 (Time)
– RX –
3 rounds for time:
15 DB push presses (35/50 lb)
50-ft DB front rack walking lunges
50 double-unders
– Use two DBs.
– INTERMEDIATE –
3 rounds for time:
15 DB push presses (20/35 lb)
50-ft DB front rack walking lunges
30 double-unders
– Use two DBs.
– BEGINNER –
3 rounds for time:
15 DB push presses (10/15 lb)
50-ft DB front rack walking lunges
50 single-unders
– Use two DBs.
Stretching (No Measure)
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
– AT-HOME – (Time)
3 rounds for time:
15 DB push presses (35/50 lb)
50-ft DB front rack walking lunges
50 double-unders
– Use two DBs.