Wednesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

GENERAL DYNAMIC WARM-UP | 10:00

2 sets:

:30 alternating single-leg toe touches

:30 alternating back-step lunges

:30 inchworm + push-ups

– Rest :30

2 sets:

5 elbow instep + reach/side

10 alternating scorpions

10 barbell RDLs

5 hand-release knee push-ups

5 hand-release push-ups

Warm-up (No Measure)

DEADLIFT REVIEW AND BUILDUP | 13:00

3-4 sets:

10 unbroken deadlifts (building)

– Rest :30-1:00 between sets

Workout

Metcon (AMRAP – Rounds and Reps)

RX

&

INTERMEDIATE

AMRAP 10:

15 deadlifts (95/135 lb)

15 hand-release push-ups

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 10:

15 deadlifts (55/75 lb)

15 hand-release push-ups

Post-Workout Strength

Metcon (No Measure)

4 sets:

5 strict pull-ups

4 wide-grip strict pull-ups

3 weighted strict pull-ups

Stretch

Warm-up (No Measure)

2 sets:

1:00 sit and reach

:30 doorway stretch/arm