CrossFit – Sun, Oct 16

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC WARM-UP | 8:00

3 sets:

:30 Echo bike

– Rest :10

:30 ring row

– Rest :10

:30 hollow rock

– Rest :10

Weighted Pull-ups (1×4)

On a 7:00 clock:

Build to a heavy set of 4 weighted pull-ups

– Rest :45-1:00 between sets

Metcon (Time)

RX

For time:

21 weighted pull-ups

19/27 calorie Echo bike

15 weighted pull-ups

15/21 calorie Echo bike

9 weighted pull-ups

10/15 calorie Echo bike

– Increase pull-up weight after each round.

Metcon (Time)

INTERMEDIATE

For time:

21 strict pull-ups

19/27 calorie Echo bike

15 strict pull-ups

15/21 calorie Echo bike

9 strict pull-ups

10/15 calorie Echo bike

Metcon (Time)

BEGINNER

For time:

15 banded pull-ups

15/21 calorie Echo bike

12 banded pull-ups

10/15 calorie Echo bike

9 banded pull-ups

7/10 calorie Echo bike

Post Workout Skill

5 sets:

15 DB floor presses

20 banded pull a parts

Stretch

3 sets:

:20 doorway pec stretch/side

10 PVC pass throughs