CrossFit – Wed, Nov 29

CrossFit Chilliwack – CrossFit

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Push Press (- RX –
For load:
5-5-5-5-5:
Push press

– INTERMEDIATE –
Same as RX’d

– BEGINNER –
Same as RX’d)

General Warm-up (No Measure)

4 sets:

:30 row, bike, or ski (sub single-under speed steps for machines)

:10 rest

:30 burpees

:10 rest

:30 scap pull-ups

:10 rest

Skill Work (6 Rounds for distance)

Post workout:

EMOM 6:

:30 handstand walk or shoulder taps

:30 rest

Stretching (No Measure)

Accumulate:

1:00 banded shoulder stretch/side

– AT-HOME – (5 Rounds for reps)

Every 3:00 x 5 sets for reps:

Max-rep unbroken DB push presses (35/50 lb)

– Control the negative and briefly pause in the front rack between reps.