CrossFit – Sat, Oct 8

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC WARM-UP | 6:00

AMRAP 5:

:30 bike, row, skierg, or air runner

10 alternating plank reach throughs

10 kipping swings

10 alternating lunges

Warm Up

WORKOUT PREP | 10:00

Every 2:00 for 3 sets:

5 pull-ups

7 push-ups

9 sit-ups

11 air squats

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Metcon (5 Rounds for time)

INTERMEDIATE

5 rounds, each for time, of:

10 pull-ups

20 push-ups

30 sit-ups

40 squats

– Rest precisely three minutes between rounds.

Metcon (5 Rounds for time)

BEGINNER

5 rounds, each for time, of:

10 jumping pull-ups

10 push-ups

20 sit-ups

20 squats

– Rest precisely three minutes between rounds.

Stretch

3 sets:

:30 standing pike stretch

:30 scorpion stretch/side

:30 Samson stretch/side