Sunday

7
May

Sunday

Crossfit Chilliwack – CrossFit

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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