Sunday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
8 Scap Push Ups
5 Push Ups to Down Dog
5 Push Ups (:03 Negative)
8 Med Ball Cleans
8 Med Ball Push Press Shots (Don’t Squat – Push Press into Toss!)
Skill
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice HS Hold or HS Walk
(No Measure)
Workout
Metcon (Time)
FOR TIME*
10-20-30-40-50
Sit-Ups
Wall Balls (20/14)|(14/10)**
*After each full set, perform 3 Wall Walks.
**Option to use (30/20) wall ball.
(Score is Time)
KG WB: (9/6)|(6/5)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
20-40-60-80-100
Partner Wall Ball Sit-Ups (20/14)|(14/10)**
Wall Balls
*Split work as needed. P1 works while P2 rests. After each full set, perform 4 Wall Walks as a team.
**For the WB Sit-Ups, P1 does sit-up with ball then hands it to P2 who does rep #2 with ball and so on.
***Option to use (30/20) wall ball.
(Score is Time)
KG WB: (9/6)|(6/5)