CrossFit – Wed, Nov 15

CrossFit Chilliwack – CrossFit

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CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar
– RX –

AMRAP 18:

15 box jumps (20/24 in)

12 push presses (75/115 lb)

9 toes-to-bars

– Step down from the box.

– INTERMEDIATE –

AMRAP 18:

15 box jumps (20/24 in)

12 push presses (65/95 lb)

9 toes-to-bars

– Step down from the box.

– BEGINNER –

AMRAP 18:

15 box step-ups (12 in)

12 push presses (35/45 lb)

9 lying toes-to-bars

– Step down from the box.

General Warm-up (No Measure)

2 sets:

:30 alternating step-ups

– Rest :15.

:30 knee push-ups

– Rest :15.

:30 hollow rocks

– Rest :15.

Stretching (No Measure)

2 sets:

:30 calf stretch/side

:30 banded overhead lat stretch/side

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 18:

15 jumps to, or over, an object (knee height)

12 DB push presses (35/50 lb)

9 sit-ups