CrossFit – Tue, Mar 12
CrossFit Chilliwack – CrossFit
General Warm-up (No Measure)
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, bike, or ski. Perform straight through on one machine OR switch after 1 minute.
– Rest :30 between sets.
2 sets:
5 elbow-to-instep/leg
10 scap pull-ups
10 single-leg toe touches/leg
10 kip swings
1 set:
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
240312 (Time)
– RX –
10 rounds for time:
3 bar muscle-ups
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
– INTERMEDIATE –
10 rounds for time:
1 bar muscle-up
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
– BEGINNER –
10 rounds for time:
5 ring rows
3 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
Skill Work (Checkmark)
Post-workout
Accumulate:
30 strict chin-ups
Stretching (No Measure)
Accumulate:
1:00 banded shoulder stretch/arm
– AT-HOME – (Time)
10 rounds for time:
2 wall walks
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.