Tuesday

Crossfit Chilliwack – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

3 sets:

:40 bike, ski, row, run, or single-unders

:10 rest

:30 hollow hold

:10 rest

:20 handstand hold on the wall

:10 rest

Workout

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 9:

15 KB swings (24/32 kg)

50-ft handstand walk

Metcon (AMRAP – Rounds and Reps)

INTERMEDIATE

AMRAP 9:

15 KB swings (24/32 kg)

25-ft handstand walk

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 9:

15 KB swings (24/32 kg)

100-ft bear crawl

Post-Workout Strength

Metcon (No Measure)

8 sets:

:20 seated L-sit hold

– Rest :10

Stretch

Warm-up (No Measure)

3 sets:

30 ATY raises

:30 banded pull-aparts

– Rest as needed between sets.