CrossFit – Wed, Sep 27

CrossFit Chilliwack – CrossFit

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230927 (AMRAP – Reps)

– RX –

Every 1:30 for 6 rounds:

16 single-leg squats

10 GHD sit-ups

Max burpees

– Rest 1:30 between rounds.

– INTERMEDIATE –

Every 1:30 for 6 rounds:

10 single-leg squat to a target (20 in)

10 GHD sit-ups to parallel

Max burpees

– Rest 1:30 between rounds.

– BEGINNER –

Every 1:30 for 6 rounds:

16 air squats

10 hollow rocks

Max burpees

– Rest 1:30 between rounds.

General Warm-up (No Measure)

1 set:

:30 mountain climbers

10 alternating step-back lunges

:30 hollow rocks

10 up-downs

1 set:

:30 mountain climbers

10 alternating step-back lunges

:30 hollow rocks

10 burpees

Stretching (No Measure)

Accumulate:

:30 calf roll/side

:30 shin roll (tibialis anterior)/side

AT-HOME (AMRAP – Reps)

Every 1:30 for 6 rounds:

16 single-leg squats

10 weighted sit-ups (15/20 lb)

Max burpees

– Rest 1:30 between rounds.