CrossFit – Sat, Mar 23
CrossFit Chilliwack – CrossFit
General Warm-up (No Measure)
1 set:
:20 Superman hold
:20 hollow hold
:20 up-downs
1 wall walk
1 set:
:20 Superman hold
:20 hollow rocks
:20 burpees, slow
2 wall walks
1 set:
:20 Superman hold
:20 hollow rocks
:20 burpees, faster
2 wall walks
Ryan (Time)
Five rounds for time:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here
– RX –
5 rounds for time:
7 muscle-ups
21 burpees
– INTERMEDIATE –
5 rounds for time:
1 muscle-up + 6 chest-to-ring pull-ups
21 burpees
– BEGINNER –
5 rounds for time:
7 ring transitions
12 burpees
Stretching (No Measure)
3 sets:
:30 child’s pose
:15-:30 Samson stretch/leg
– AT-HOME – (Time)
5 rounds for time:
50-ft handstand walk
21 burpees