‘WEDNESDAY’

Crossfit Chilliwack – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EMOM 6:

Min. 1 | :45 row (slow)

Min. 2 | 8 RDL + 8 upright rows

Min. 3 | :45 row (moderate)

Min. 4 | 8 RDL + 8 presses

Min. 5 | :45 row (hard)

Min. 6 | 8 x (1 muscle clean and 2 presses)

-Then-

3 sets:

:20 plank hold (push-up position)

10 push-ups

5 piked push-ups

– Rest 1:30 between sets.

Skill/Strength

Warm-up (No Measure)

3-4 sets:

5-7 push presses (building)

– Rest :30-1:00 between sets.

Metcon

Metcon (Time)

RX

4 rounds for time:

400/500-m row

15 push presses (95/135 lb)

Metcon (Time)

INTERMEDIATE

4 rounds for time:

400/500-m row

15 push presses (65/95 lb)

Metcon (Time)

BEGINNER

4 rounds for time:

300/400-m row

15 push presses (35/45 lb)

Mobility

Warm-up (No Measure)

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side