Monday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

2 sets

:40 row

:20 jumping jacks

:40 push-ups

:20 skier jacks

-Then-

1 set:

:30 strict wall walks

:30 foot-assisted ring dips

:30 up-downs

1 set:

:30 handstand push-up negatives

:30 banded ring dips

:30 up-downs

1 set:

:30 strict handstand push-ups

:30 strict ring dips

:30 up-downs

Metcon

Metcon (Time)

RX

5 rounds for time:

15 strict handstand push-ups

15 strict ring dips

800/1,000-m row

Metcon (Time)

INTERMEDIATE

5 rounds for time:

7 handstand push-up negatives

10 banded ring dips

800/1,000-m row

Metcon (Time)

BEGINNER

5 rounds for time:

10 push-ups

10 bench dips

400/500-m row

Stretch

Warm-up (No Measure)

3 sets:

10 supine snow angels

10 prone snow angels