Saturday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

PARTNER GENERAL AND SPECIFIC WARM-UP

1 set:

20 jumping jacks

10 synchronized up-downs

10 ring rows

1 set:

20 skier jacks

10 synchronized burpees

5 pull-to-stands

1 set:

200-m run

10 synchronized push-ups

1-2 rope climbs

Workout

Metcon (Time)

RX

5 rounds with a partner:

800-m run

50 push-ups

5 rope climbs (15 ft)

Metcon (Time)

INTERMEDIATE

5 rounds with a partner:

600-m run

40 push-ups

4 rope climbs (15 ft)

Metcon (Time)

BEGINNER

5 rounds with a partner:

400-m run

30 push-ups

6 pull-to-stands

Stretch

Warm-up (No Measure)

Accumulate:

30 reach, roll, and lift