27
Sep
CrossFit – Thu, Sep 28
CrossFit Chilliwack – CrossFit
230928 (Time)
– RX –
For time:
400-m run
– INTERMEDIATE –
Same as RX’d
– BEGINNER –
Same as RX’d
General Warm-up (No Measure)
1 set:
400-m run (easy pace)
25-ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump
1 set:
200-m run (moderate pace)
Skill Work (No Measure)
Post-workout:
On a 10:00 clock:
Ring muscle-up practice:
Ring support hold
Kneeling false grip ring rows
Kneeling muscle-up transitions
Low-ring practice
Kipping muscle-up practice
Stretching (No Measure)
1 set:
:30 seated pike stretch
:30 figure-4 stretch/side
AT-HOME (No Measure)
Workout:
Same as RX’d
Skill work:
On a 10:00 clock:
Handstand walk practice
– Beginner: Pike handstand shoulder taps
– Intermediate: Back-to-wall handstand shoulder taps
– Advanced: Handstand walks