CrossFit – Thu, Apr 25
CrossFit Chilliwack – CrossFit
General Warm-up (No Measure)
1 set:
10 ring rows
10 knee push-ups
10 air squats to a medicine ball
1 set:
5 scap pull-ups
5 push-ups
5 medicine-ball front squats
– Hold the bottom of each squat for :01.
2 sets:
1-5 strict or foot-assisted pull-ups
1-5 hand-release push-ups
8 wall-ball shots
240425 (Time)
– RX –
For time:
50-40-30
Wall-ball shots (14/20 lb) (9/10 ft)
5-4-3
Strict muscle-ups
– INTERMEDIATE –
For time:
50-40-30
Wall-ball shots (10/14 lb) (9/10 ft)
5-4-3
Low-ring muscle-up transitions
– BEGINNER –
For time:
30-20-10
Wall-ball shots (8/10 lb) (9/10 ft)
5-4-3
Foot-assisted strict pull-ups
Foot-assisted strict ring dips
Skill Work (Checkmark)
Post-workout:
1 set:
30 V-ups
40 tuck-ups
50 hollow rocks
Stretching (No Measure)
2 sets:
1:00 saddle stretch
1:00 child’s pose stretch
– AT-HOME – (Time)
For time:
50-40-30
Single-arm dumbbell thrusters (35/50 lb)
5-4-3
Wall walk + wall-facing handstand push-up