Monday

10
Apr

Monday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

GENERAL AND SPECIFIC WARM-UP

On a 5:00 clock:

1:00 of 1 up-down to a 6-in target + 2 air squats

:20 high knees

:20 jumping jacks

:20 jumping lunges

10 ring rows

10 Russian KB swings (heels down, chest-high)

10 kip swings

5 kipping pull-ups

10 kettlebell swings (heels down, chest-high)

5 kipping pull-ups

Workout

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

Metcon (Time)

INTERMEDIATE

4 rounds for time of:

Run 800 meters

30 KB swings (35/50 lb)

30 pull-ups

Metcon (Time)

BEGINNER

4 rounds for time of:

Run 600 meters

20 KB swings (25/35 lb)

20 ring rows

Stretch

Warm-up (No Measure)

Accumulate:

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift