CrossFit – Thu, Sep 28

CrossFit Chilliwack – CrossFit

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230928 (Time)

– RX –

For time:

400-m run

– INTERMEDIATE –

Same as RX’d

– BEGINNER –

Same as RX’d

General Warm-up (No Measure)

1 set:

400-m run (easy pace)

25-ft down and back:

Bear crawl (down)

Samson lunges (back)

Spiderman twist

Side lunges

Crab walk (focus on maintaining high hips)

Burpee broad jump

1 set:

200-m run (moderate pace)

Skill Work (No Measure)

Post-workout:

On a 10:00 clock:

Ring muscle-up practice:

Ring support hold

Kneeling false grip ring rows

Kneeling muscle-up transitions

Low-ring practice

Kipping muscle-up practice

Stretching (No Measure)

1 set:

:30 seated pike stretch

:30 figure-4 stretch/side

AT-HOME (No Measure)

Workout:

Same as RX’d

Skill work:

On a 10:00 clock:

Handstand walk practice

– Beginner: Pike handstand shoulder taps

– Intermediate: Back-to-wall handstand shoulder taps

– Advanced: Handstand walks