Monday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

On a 3:00 clock:

200-m run

:05-:10 jumping jacks

5 knee push-ups

:05-:10 jumping jacks

10 air squats

:05-:10 jumping jacks

5 push-ups

:05-:10 jumping jacks

10 air squats

Warm-up (No Measure)

DYNAMIC WARM-UP

On a 3:00 clock:

200-m run

:05-:10 jumping jacks

5 knee push-ups

:05-:10 jumping jacks

10 air squats

:05-:10 jumping jacks

5 push-ups

:05-:10 jumping jacks

10 air squats

Warm-up (No Measure)

PULL-UP REVIEW

1 set:

5 ring rows or 2-5 strict pull-ups

5 kip swings

3-5 kipping pull-ups

Workout

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Metcon (Time)

INTERMEDIATE

For time:

1-mile run

50 pull-ups

100 push-ups

150 air squats

1-mile run

Metcon (Time)

BEGINNER

For time:

800-m run

50 ring rows

100 knee push-ups

150 air squats

1-mile run

Stretch

Warm-up (No Measure)

3 sets:

:30 lacrosse ball roll/foot

:30 hamstring stretch/leg

:30 sit and reach (straddle)