Monday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP | 7:00

3 sets:

Run 100 m

15 banded pull-aparts

10 banded pass-throughs

10 kip swings

Skill

Warm-up (No Measure)

BUTTERFLY PULL-UP PROGRESSION| 7:00

Workout

Metcon (Time)

RX

5 rounds for time:

20 pull-ups

400-m run

Metcon (Time)

INTERMEDIATE

5 rounds for time:

12 pull-ups

400-m run

Metcon (Time)

BEGINNER

5 rounds for time:

10 jumping pull-ups

200-m run

Post Workout Skill

Warm-up (No Measure)

4 sets:

:30 L-sit hold

15 seated leg raises

Stretch

Warm-up (No Measure)

COOL-DOWN STRETCH | 3:00

3 sets:

10 Cuban presses (PVC)

:20 doorway pec-stretch/side