Wednesday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP | 10:00
1 set:
10 alternating Spiderman stretch
10 push-up to down dogs
10 leg swings/leg (across the body)
1 set:
10 push-ups
10 box step-ups (12/20 in)
:20 plank hold on rings
1 set:
10 hand-release push-ups
10 box step-ups (20/24 in)
:10 single-arm plank hold on rings/arm
1 set:
10 ring push-ups
10 box step-ups (24/30 in)
Extended Warm-up
Warm-up (No Measure)
STRICT PULL-UP PRACTICE | 8:00
4 sets:
1:00 run, row, bike, or ski (easy to moderate pace)
:30 strict pull-up practice
Workout
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 20:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups (24/30 in)
Metcon (AMRAP – Rounds and Reps)
INTERMEDIATE
AMRAP 20:
5 strict pull-ups
10 ring push-ups
20 box step-ups (20/24 in)
Metcon (AMRAP – Rounds and Reps)
BEGINNER
AMRAP 20:
5 banded pull-ups
10 push-ups
20 box step-ups (12/20 in)
Post Workout Skill
Warm-up (No Measure)
Accumulate:
30 ATY drills
– Use 2.5 or 5-lb plates