7
May
Sunday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
EMOM 6:
Min. 1 | :45 inchworm + push-ups
Min. 2 | :45 sumo-stance squats
Min. 3 | :45 row
Warm-up (No Measure)
PUSH-UP & SQUAT REVIEW
1 set:
5-10 push-ups
10 air squats
PULL-UP REVIEW
1 set:
5 kip swings
5 ring rows
3 kip swings + 3 kips
1-3 strict pull-ups (scale to ring rows)
3-5 kipping pull-ups
Workout
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats
20 pulls on the rower
– Score is the total number of reps + calories rowed.
Metcon (AMRAP – Rounds and Reps)
BEGINNER
AMRAP 20:
5 jumping pull-ups
10 push-ups from knees
15 air squats
20 pulls on the rower
– Score is the total number of reps + calories rowed.
Post-Workout Strength
Metcon (Weight)
400-m weighted run
– Rest 1:00 between runs
– Increase weight carried on each set.
Stretch
Warm-up (No Measure)
2 sets:
:30 couch stretch/side
:30 foam roll lower back
:30 foam roll lats/side