Friday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 8:00

1 set:

:40 50-ft shuttle runs

:10 rest

:30 alternating shoulder taps

:10 rest

:20 supinated grip hang from bar

1 set:

:40 50-ft shuttle runs

:10 rest

:30 tuck-ups

:10 rest

:20 mixed grip hang from bar

1 set:

:40 50-ft shuttle runs

:10 rest

:30 V-ups

:10 rest

:20 pronated grip hang from bar

Warm-up (No Measure)

PRE-WORKOUT SKILL | 12:00

EMOM 7:

1-2 rope climbs

L-SIT HOLD REVIEW | 5:00

2 sets:

:10 hold

CHIN-OVER-BAR-HOLD REVIEW | 5:00

3 sets:

:5 hold

Workout

Metcon (Time)

RX

5 rounds for time:

:30 L-sit hold

:30 plank hold

:30 chin-over-bar hold

:30 plank hold

Metcon (Time)

INTERMEDIATE

5 rounds for time:

:20 L-sit hold

:30 plank hold

:20 chin-over-bar hold

:30 plank hold

Metcon (Time)

BEGINNER

5 rounds for time:

:20 tuck hold

:20 plank hold

:20 banded chin-over-bar hold

:20 plank hold

Stretch

Warm-up (No Measure)

1 set:

1:00 lacrosse ball or foam roller abdominal mash/side

:30 samson stretch/side