CrossFit – Wed, Oct 11

CrossFit Chilliwack – CrossFit

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231011 (Time)

– RX –

3 sets for total time:

800/1,000-m row

– Rest 3:00 between sets.

– INTERMEDIATE –

Same as RX’d

– BEGINNER –

3 sets for total time:

400/500-m row

– Rest 3:00 between sets.

General Warm-up (No Measure)

AMRAP 5:

:20 jumping jacks

5 staggered stance good mornings/leg

10 alternating scorpion stretches

15 alternating jumping lunges

Skill Work (AMRAP – Reps)

Post-workout:

4 sets:

:20 Russian twists (14/20 lb)

:10 rest

:20 weighted sit-ups

:10 rest

– Use a medicine ball or DB.

Stretching (No Measure)

1 set:

1:30 couch stretch/leg

At-Home (Time)

3 sets for total time:

1,000-m run

– Rest 3:00 between sets.