CrossFit – Tue, Apr 11

Crossfit Chilliwack – CrossFit

Warm up

3 sets:

10 banded pass throughs

10 alternating soldier kicks

10 banded pull aparts

10 alternating hamstring scoop stretches

Extended Warm-up

STRICT PULL-UP PROGRESSION AND PRACTICE | 12:00

1 set:

5 single-arm ring rows/arm

50-m jog

2 sets:

2-5 strict pull-ups

100-m run

RX/INTERMEDIATE (5 Rounds for reps)

5 x AMRAP 3:

400-m run

Max-rep strict pull-ups

– Rest 1:00 between AMRAPs.

BEGINNER (5 Rounds for reps)

5 x AMRAP 3:

300-m run

Max-rep banded strict pull-ups

– Rest 1:00 between AMRAPs.

POST WOD (5 Rounds for reps)

5 sets:

5-10 strict ring dips

– Rest 1:00 between sets.

Stretch

Accumulate:

30 reach-roll-lifts

50 banded face pulls