CrossFit – Wed, Mar 6
CrossFit Chilliwack – CrossFit
General Warm-up (No Measure)
2 rounds:
200-meter run, slow
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
10 change in support drill reps per leg
2 rounds:
200-meter run, faster
10 scap pull-ups
10 single-dumbbell deadlifts
10 sit-ups
10 kip swings
10 single-dumbbell goblet squats
10 hollow rocks
240306 (No Measure)
– RX –
3 rounds for time:
400-m run
21 knees-to-elbows
12 double-DB hang squat cleans (35/50 lb)
– INTERMEDIATE –
3 rounds for time:
400-m run
21 knees-to-armpits
12 double-DB hang squat cleans (20/35 lb)
– BEGINNER –
3 rounds for time:
200-m run
12 hanging knee raises
12 double-DB hang squat cleans (10/15 lb)
Skill Work (Checkmark)
Post-workout
Accumulate:
50 alternating DB renegade rows
– Use workout load.
Stretching (No Measure)
Accumulate:
1:00 banded shoulder stretch/side
– AT-HOME – (Time)
3 rounds for time:
400-meter run
21 tuck-ups
12 double-dumbbell hang squat cleans (35/50 lb)