CrossFit – Thu, Mar 9

Crossfit Chilliwack – CrossFit

Warm up

3 rounds:

:30 single-unders

:30 plank shoulder taps

:30 single or double-unders

:30 air squats

– rest :10 between movements

Skill Review

BURPEE PULL-UP REVIEW | 5:00

Help athletes set up their height based on ability.

Ensure your athletes land in the burpee with flat feet.

Have athletes do their 5 reps together so you can get eyes on the class.

5 burpee pull-ups

RX (Time)

For time:

100 burpee pull-ups

– Pull-up bar is 12 in/30 cm above reach.

INTERMEDIATE (Time)

For time:

100 burpee pull-ups

– Pull-up bar is 6 in/15 cm above reach.

BEGINNER (Time)

For time:

50 burpee pull-ups

– Pull-up bar is at wrist height with arms overhead.

POST WOD (Weight)

5 sets:

3 strict weighted pull-ups

Stretch

3 sets:

10 ATY raises

:30 doorway pec-stretch/side