Wednesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 10:00

1 set:

10 alternating Spiderman stretch

10 push-up to down dogs

10 leg swings/leg (across the body)

1 set:

10 push-ups

10 box step-ups (12/20 in)

:20 plank hold on rings

1 set:

10 hand-release push-ups

10 box step-ups (20/24 in)

:10 single-arm plank hold on rings/arm

1 set:

10 ring push-ups

10 box step-ups (24/30 in)

Extended Warm-up

Warm-up (No Measure)

STRICT PULL-UP PRACTICE | 8:00

4 sets:

1:00 run, row, bike, or ski (easy to moderate pace)

:30 strict pull-up practice

Workout

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20:

5 strict chest-to-bar pull-ups

10 ring push-ups

20 box step-ups (24/30 in)

Metcon (AMRAP – Rounds and Reps)

INTERMEDIATE

AMRAP 20:

5 strict pull-ups

10 ring push-ups

20 box step-ups (20/24 in)

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 20:

5 banded pull-ups

10 push-ups

20 box step-ups (12/20 in)

Post Workout Skill

Warm-up (No Measure)

Accumulate:

30 ATY drills

– Use 2.5 or 5-lb plates