Friday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP
AMRAP 6:
20 lateral hops over med ball
10 med ball deadlift
10 med ball bent over rows
10 alternating med ball lunges
Warm-up (No Measure)
WALL-BALL AND PULL-UP PROGRESSIVE WARM-UP
1 set:
10 wall-ball front squat (facing the target)
10 jumping pull-ups
1 set:
10 wall-ball push press (toss ball to target)
5 banded pull-ups or strict pull-ups
1 set:
10 wall-ball shots (normal height target)
5 med-ball weighted pull-ups
1 set:
10 wall-ball shots (higher target)
5 med-ball weighted pull-ups
TESTER | 4:00
1 set:
10 up-downs
10 wall-ball shots
5 med-ball weighted pull-ups
Workout
Metcon (Time)
RX
5 rounds for time:
20 wall-ball shots (14/20 lb) (11/12 ft)
10 med-ball weighted pull-ups (14/20 lb)
Metcon (Time)
INTERMEDIATE
5 rounds for time:
20 wall-ball shots (10/14 lb) (11/12 ft)
10 strict pull-ups
Metcon (Time)
BEGINNER
3 rounds for time:
20 wall-ball shots (6/10 lb) (9/10 ft)
10 assisted strict pull-ups
Post Workout Skill
Metcon (No Measure)
Accumulate:
150 weighted partner sit-ups (14/20 lb)
– Partners face each other and pass the med-ball back and forth.
– 75-reps per partner.
Stretch
Warm-up (No Measure)
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves