Monday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
PROGRESSIVE WARM-UP | 9:00
1 set:
10 alternating spiderman stretch
30 mountain climbers
10 alternating step-ups
:45 row (slow)
1 set:
10 deadbugs
5 forward box step-overs
5 lateral box step-overs
:45 row (moderate)
1 set:
10 sit-ups
10 box step-overs AFAP
:45 row (fast)
Skill
Warm-up (No Measure)
EMOM 12:
Min. 1 | 10 false grip ring rows
Min. 2 | 10 rings dips
Min. 3 | 5-8 Low ring muscle-up transitions
Warm-up (No Measure)
1 set:
3 forward box step-overs (1 DB)
3 lateral box step-overs (1 DB)
3 forward box step-overs (2 DBs)
3 lateral box step-overs (2 DBs)
Workout
Metcon (AMRAP – Reps)
RX
4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 DB box step-over (20″) (35/50 lb)
Metcon (AMRAP – Reps)
INTERMEDIATE
4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 DB box step-over (20″) (20/35 lb)
Metcon (AMRAP – Reps)
BEGINNER
4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 box step-over (20″)
Stretch
Warm-up (No Measure)
Accumulate:
1:00 couch stretch/leg
1:00 foam roll upper back