Friday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 7:00

3 sets:

:40 jumping jacks

:30 hollow hold

:20 supinated hang from pull-up bar

:10 second wall assisted handstand hold

Skill

Warm-up (No Measure)

Accumulate:

20 shoulder taps (holding a plank)

20 shoulder taps (holding a pike)

20 shoulder taps (upside down, belly to wall)

20 shoulder taps (upside down, back to wall)

20 shoulder taps (upside down, freestanding)

Warm-up (No Measure)

PRE-WORKOUT SKILL SESSION | 12:00

HANDSTAND WALK WARM-UP | 5:00

1-2 sets:

25 Ft handstand walk

-Then-

DB ROW WARM-UP | 5:00

2-3 sets:

5 DB row / arm

Workout

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15:

15 DB rows, left arm (35/50 lb)

15 DB rows, right arm

50-ft handstand walk

Metcon (AMRAP – Rounds and Reps)

INTERMEDIATE

AMRAP 15:

15 DB rows, left arm (20/35 lb)

15 DB rows, right arm

5 wall walks

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 15:

15 DB rows, left arm (10/15 lb)

15 DB rows, right arm

50-ft bear crawl

Stretch

Warm-up (No Measure)

2 sets:

:30 supine snow angel stretch

:30 prone snow angel stretch