Sunday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

PARTNER WARM-UP

1 set:

P1:

1:00 bike

P2:

:30 alternating shoulder taps

:30 kang squats

1 set:

P1:

1:00 bike

P2:

:20 top-of-ring support hold.

:10 rest

:20 bottom of ring support hold (feet on the ground)

1 set:

P1:

1:00 bike

P2:

:20 top-of-ring support hold

:10 rest

:20 bottom of ring support hold (feet off the floor)

Skills Review

Metcon (No Measure)

5 sets:

3 low-ring muscle-up transitions

– Rest 1:00-1:30 between sets.

Warm-up

Warm-up (No Measure)

KB SWING WARM-UP

2 sets:

5-7 KB swings

Workout

Metcon (AMRAP – Reps)

RX & INTERMEDIATE

For reps:

1:00 KB swings (35/53 lb)

1:00 bike calories

2:00 KB swings

2:00 bike calories

3:00 KB swings

3:00 bike calories

Metcon (AMRAP – Reps)

BEGINNER

For reps:

1:00 KB swings (18/26 lb)

1:00 bike calories

2:00 KB swings

2:00 bike calories

3:00 KB swings

3:00 bike calories

Stretch

Warm-up (No Measure)

2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side