CrossFit – Wed, May 24

Crossfit Chilliwack – CrossFit

View Public Whiteboard

230524 (Time)

– RX –

For time:

50 calorie row

50 overhead squats (75/115 lb)

50 alternating DB snatches (35/50 lb)

– INTERMEDIATE –

For time:

50 calorie row

50 overhead squats (55/75lb)

50 alternating DB snatch (25/35 lb)

– BEGINNER –

For time:

40 calorie row

40 overhead squats (45/45 lb)

40 alternating DB snatches (15/20 lb)

General Warm-up (No Measure)

1 set:

:30 row (easy pace)

10 alternating spiderman stretches

10 staggered stance good mornings/leg

1 set:

:30 row (moderate pace)

10 alternating lunges

10 alternating DB deadlifts

1 set:

:30 row (moderate pace)

10 air squats

10 alternating DB sumo deadlift high pulls

1 set:

:30 row (fast pace)

10 DB goblet squats

10 alternating DB snatches

Skill Work (Checkmark)

Post-workout:

Accumulate:

3:00 weighted plank hold (35/45 lb)

Stretching (Checkmark)

2 sets:

:30 lacrosse ball shoulder mash/side

:30 band pull-a-parts

:30 scap pull-ups