Saturday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 7:00

AMRAP 4:

20 jumping jacks

5 push-ups

20 alternating shoulder taps

5 shoulder presses (PVC)

Extended Warm-up

Warm-up (No Measure)

SHOULDER PRESS PRACTICE | 8:00

Press Pulling the chin back and pressing the bar straight up.

Press Finish with the bar directly overhead.

Press Keep the bar as close to the body as possible while pressing.

Press Return the bar to the rack from overhead. Elbows stay in front of the bar.

-Then-

LOAD UP | 6:00

2-3 sets:

5 shoulder presses

Strength

Shoulder Press (10-10-10-10-10)

10 rep max shoulder press

Skill

Metcon (No Measure)

4 sets:

:20 lateral hops over a bar

– Rest :10

:20 chin-ups

– Rest :10

Stretch

Warm-up (No Measure)

3 sets:

:20 down dog stretch

:20 PVC pass-throughs

:20 child’s pose stretch