CrossFit – Sat, Apr 20
CrossFit Chilliwack – CrossFit
General Warm-up (No Measure)
Dynamic warm-up | 4:00
2 sets:
10 kip swings
5 pike push-ups
3 low-ring muscle-up transitions
QFW3 (Time)
– RX –
For time:
3 rounds:
10 handstand push-ups
20 toes-to-bar
2 rounds:
10 strict handstand push-ups
5 rope climbs (15 ft)
1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups
Time CAP: 15:00
– INTERMEDIATE –
For time:
3 rounds:
10 handstand push-ups
20 toes-to-bar
2 rounds:
10 handstand push-ups
5 rope climbs (12 ft)
1 round:
10 strict handstand push-up + 2 inch riser
20 muscle-ups
Time CAP: 15:00
– BEGINNER –
For time:
3 rounds:
10 push-ups
10 hanging knee raises
2 rounds:
10 DB push presses (10/15 lb)
5 pull-to-stands
1 round:
10 DB shoulder presses (10/15 lb)
20 low-ring muscle-up transitions
Time CAP: 15:00
Stretching (No Measure)
3 sets:
:30 band pull-aparts
:30 child’s pose stretch
– AT-HOME – (Time)
– AT-HOME –
For time:
3 rounds:
10 handstand push-ups
20 V-ups
2 rounds:
10 strict handstand push-ups
20 alternating dumbbell renegade rows (35/50 lb)
– Use two dumbbells.
1 round:
10 chest-to-wall handstand push-ups
20 dumbbell burpee cleans (35/50 lb)
– Use two dumbbells.
Time CAP: 15:00