Crossfit Chilliwack – CrossFit
DYNAMIC WARM-UP | 6:00
10 alternating Samson stretches
5 push-ups to down dog
10 air squats
5 burpees over the barbell
THRUSTER | 5:00
5 muscle cleans Open hips before pulling with arms.
10 front squats Full hand grip on the bar. Elbows as high as possible. The bar sits on the shoulders.
10 push presses Little dip with an aggressive drive. Push the heels into the ground and punch the bar overhead.
10 thrusters Elbows stay away from the thighs. Fast on the way up. Bring the bar back to the shoulders before squatting again.
Pre workout Load-up
– Rest about 1:00 between sets.
– Rest 3:00 between sets
Post Workout Skill
30 low ring muscle-up transitions
20 banded pull-aparts
:30 wrist extension stretch/arm