CrossFit – Wed, Oct 4

CrossFit Chilliwack – CrossFit

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231004 (AMRAP – Reps)

– RX –

EMOM 12:

Even minutes: 20 KB swings (35/53 lb)

Odd minutes: max distance handstand walk (25 ft) segments

– INTERMEDIATE –

EMOM 12:

Even minutes: 20 KB swings (35/53 lb)

Odd minutes: max handstand shoulder taps on a wall

– BEGINNER –

EMOM 12:

Even minutes: 20 KB swings (18/26 lb)

Odd minutes: max plank shoulder taps

General Warm-up (No Measure)

3 sets:

:20 walking lunge steps

:10 hollow hold

:20 bear crawl

:10 superman hold

– Rest :05-:10 between movements.

Skill Work (Weight)

Post-workout:

Accumulate:

30 Turkish get-ups
Record the heaviest load used and note for how many reps

Stretching (No Measure)

1-2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side

1:00 thoracic roll

AT-HOME (AMRAP – Reps)

EMOM 12:

Even minutes: 20 DB swings (35/50 lb)

Odd minutes: Max distance handstand walk (25 ft) segments.