10
Dec
Saturday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
25’ Toy Soldiers
25’ Knee Hugs
25’ Quad Pulls
25’ Samson Lunges
10 Scap Pull Ups
10 Box Step Ups
1 ROUND
25’ High Knees
25’ Butt Kickers
25’ Toe Walk
25’ Heel Walk
10 Scap Pull Ups
10 Box Jumps
Skill
Metcon (No Measure)
3 SETS FOR QUALITY
5-7 Kip Swings
:20 Active Bar Hang
Immediately Into…
3 SETS FOR QUALITY
3-5 Kipping Pull-Ups w/ Intentional Push-Away at the Top
(No Measure)
Workout
COMBUSTION (Time)
FOR TIME*
400m Run
30 Pull-Ups
30 Box Crawl Overs (30/24)|(24/20)
800m Run
15 Box Crawl Overs
15 Pull-Ups
*If you have a 20lb vest, wear it.
(Score is Time)
Optional Cool Down
Metcon (No Measure)
FOR RECOVERY
5:00 Roll Out Upper Back & Lats
5:00 Flow Stretching
(No Measure)
or…
OPTIONAL FINISHER
2-3 SETS FOR QUALITY
20 Empty Barbell Upright Rows
20 Empty Barbell Supinated Bent Over Rows
20 Empty Barbell Strict Press
(No Measure)