Sunday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND (8:00 CAP)
1:00 Row EZ Pace
10 Alt. Lunges
10 Alt. DB Bent Over Row
10 Single DB OH Tricep Extension
:45 Tall Plank
Into…
1 ROUND
:45 Row Mod Pace
8 Alt. Step-Ups
8 Alt. DB Bent Over Row
8 Push-Up to Pike
8 DB Slides
Into…
1 ROUND
:30 Row Hard Pace
6 Box Jumps
6 Alt. DB Bent Over Row
6 Box Dips
6 Plank Rotations
Workout
Metcon (Time)
FOR TIME
1000/800m Row
50 Box Jumps (24/20)
30 No Push-Up Renegade Row (35/20)|(2015)*
20 Strict Ring Dips
750/600m Row
40 Box Jumps
20 No Push-Up Renegade Row
15 Strict Ring Dips
500/400m Row
30 Box Jumps
10 No Push-Up Renegade Row
10 Strict Ring Dips
*1 Rep = R+L.
(Score is Time)
KG DB: (15/10)|(10/7.5)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
2000/1750m Row
80 Box Jumps (24/20)
60 No Push-Up Renegade Row (35/20)|(2015)*
40 Strict Ring Dips
1500/1250m Row
60 Box Jumps
40 No Push-Up Renegade Row
20 Strict Ring Dips
1000/800m Row
40 Box Jumps
20 No Push-Up Renegade Row
10 Strict Ring Dips
*P1 works while P2 Rests EXCEPT on the Row. Each Row must be broken into 250m intervals. While P1 Rows P2 Hold a Tall Plank Position. All other work split as needed.
(Score is Time)
KG DB: (15/10)|(10/7.5)
Optional Finisher
Metcon (No Measure)
FOR QUALITY*
80-60-40-20
Bicycle Crunches
*After each set complete :45 Plank Hold.
(No Measure)