CrossFit – Wed, May 31

Crossfit Chilliwack – CrossFit

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Skill Work (2 Rounds for weight)

Pre-workout:

5×10 suitcase deadlifts

230531 (Time)

– RX –

5 rounds for time:

40 double-unders

30 box step-ups (20/24 in)

20 KB swings (35/53 lb)

– INTERMEDIATE –

5 rounds for time:

:30 double-under attempts

30 box step-ups (20/24 in)

20 KB swings (26/35 lb)

– BEGINNER –

5 rounds for time:

:30 penguin hops

20 box step-ups (20/24 in)

10 Russian KB swings (26/35 lb)

General Warm-up (No Measure)

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

1 set:

10 single-leg KB deadlifts/leg

20 alternating reverse lunges

:20 single-unders

1 set:

10 KB good mornings

10 box step-ups (20/24 in)

:20 double-unders or single-unders

Stretching (Checkmark)

1 set:

:30 calf roll/side

:30 shin roll/side

:30 quad roll/side

:30 glute roll (figure 4)/side

:30 lat roll/side

1:00 thoracic roll