Monday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP
3 sets:
1:00 calorie row
:45 banded pull aparts
:30 knee push-ups
Warm-up (No Measure)
RING DIP REVIEW
Jumping ring dip Elbow below the shoulder at the bottom, strong jump to lockout arms at the top.
Ring support hold Elbows locked out while pulling the rings close to the body.
Bottom of ring hold Shoulder below elbows, rings and elbows hug the body.
Kipping ring dip practice Leg straight at bottom of the dip, practice driving the knees up aggressively toward the chest. Substitute banded or strict dips as needed.
Workout
Metcon (AMRAP – Reps)
RX & INTERMEDIATE
EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 ring dips
Score = total reps and calories.
Metcon (AMRAP – Reps)
BEGINNER
EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 push-ups
Score = total reps and calories.
Post Workout Skill
Metcon (No Measure)
4 sets:
:20 pike-ups on the rower
– Rest :10
:20 sit-ups
– Rest :10
Stretch
Warm-up (No Measure)
3 sets:
:20 doorway pec stretch/side
20 banded pull-a-parts