CrossFit – Wed, Oct 5
Crossfit Chilliwack – CrossFit
Warm Up
DYNAMIC WARM-UP | 10:00
1-2 sets:
50-ft high knees
50-ft butt kicks
50-ft bear crawl
50-ft alternating spiderman pose
50-ft crab walks
50-ft duck walks
50-ft high kicks
Thruster (7 min EMOM of 2 Thrusters)
Warm Up
DB PUSH PRESS REVIEW AND WARM-UP | 5:00
Starting position:
1) Feet shoulder width apart.
2) DBs in the front rack position. The back head of the DB should be resting on the athlete’s shoulder.
3) Shoulder blades pulled down and back.
Finishing position:
1) Arms fully extended and elbows locked out.
2) Legs and hips fully extended.
3) Biceps close to ears.
2 sets:
5 DB push press
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 12:
10 DB push presses (35/50 lb)
12 burpees-to-target (12″)
Metcon (AMRAP – Rounds and Reps)
INTERMEDIATE
AMRAP 12:
10 DB push presses (20/35 lb)
12 burpees-to-target (12″)
Metcon (AMRAP – Rounds and Reps)
BEGINNER
AMRAP 12:
10 DB push presses (10/15 lb)
12 burpees
Stretch
3 sets:
:20 doorway pec stretch/side
20 banded pull-aparts