CrossFit – Wed, Mar 20
CrossFit Chilliwack – CrossFit
General Warm-up (No Measure)
1 set:
:10 high knees
:10 butt kickers
100-meter jog
50-meter single-arm farmers carry/side
1 set:
:10 high knees
:10 butt kickers
100-meter run
25-meter farmers carry/side
1 set:
:10 high knees
:10 butt kickers
100-meter hard run
50-meter farmers carry (fast)
240320 (AMRAP – Rounds and Reps)
– RX –
AMRAP 12:
50-m double-DB farmers carry (35/50 lb)
100-m run
10 chest-to-bar pull-ups
– INTERMEDIATE –
AMRAP 12:
50-m double-DB farmers carry (20/35 lb)
100-m run
10 pull-ups
– BEGINNER –
AMRAP 12:
50-m double-DB farmers carry (10/15 lb)
100-m run
10 banded strict pull-ups
Skill Work (Checkmark)
Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.
– Build in load as desired through all 10 reps.
Stretching (No Measure)
1 set:
:45 scorpion stretch/side
:45 lacrosse ball upper back/side
:45 table top stretch
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 12:
50-meter dumbbell farmers carry (35/50 lb)
100-meter run
10 dumbbell renegade rows
– Use two dumbbells.