Sunday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
PARTNER WARM-UP
On a 3:00 clock:
Max burpee over partner
– One partner holds a plank variation while the other partner does the burpee.
On a 3:00 clock:
Max single-KB goblet squat
– One partner is working and one partner is resting.
Warm-up (No Measure)
PARTNER SPECIFIC WARM-UP
Part A – 4 sets EACH PARTNER
Partner A:
:20 row
– Rest :10
Partner B:
:20 KB front rack hold
– Rest :10
Part B – 4 sets EACH PARTNER
Partner A:
:20 row
– Rest :10
Partner B:
:20 hang from pull-up bar
– Rest :10
Workout
Metcon (Time)
RX
For time with a partner:
4,000/5,000-m row
– From 0-2,000/2,500-m resting partner must hold double KB front rack (26/35 lb)
– From 2,000/2,500-4,000/5,000-m resting partner performs a hang on the pull-up bar.
Metcon (Time)
INTERMEDIATE
For time with a partner:
4,000/5,000-m row
– From 0-2,000/2,500-m resting partner must hold double KB front rack (18/26 lb)
– From 2,000/2,500-4,000/5,000-m resting partner performs a hang on the pull-up bar.
Metcon (Time)
For time with a partner:
2,000/3,000-m row
– From 0-1,000/1,500-m resting partner must hold double KB front rack (13/18 lb)
– From 1,000/1,500-2,000/3,000-m resting partner performs a hold at the bottom of a ring row.
Stretch
Warm-up (No Measure)
Accumulate:
2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side