Wednesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 4:00

1 set:

1:00 burpees

1:00 run, row, bike, or ski

Skill

Warm-up (No Measure)

LOW RING MUSCLE-UP PRACTICE AND WORKOUT PREP | 8:00

False-grip ring rows Maintain false grip and pull the rings deep to the sternum.

Ring support (top of the dip) Support body on the rings. Rings tight to the body.

Ring dip Full range of motion ring dip.

Low ring muscle-up transition drill Use legs to push body through the transition. Keep rings tight to the body. Lift hips up as athlete pulls to the rings.

Workout

Metcon (Time)

RX

10 rounds for time:

400-m run

OR

400/500-m row

OR

800/1,000-m C2 bike

– Rest 2:00 between rounds.

Metcon (Time)

INTERMEDIATE

10 rounds for time:

300-m run

OR

300/400-m row

OR

600/800-m C2 bike

– Rest 2:00 between rounds.

Metcon (Time)

BEGINNER

10 rounds for time:

200-m run

OR

200-m row

OR

400-m C2 bike

– Rest 2:00 between rounds.

Stretch

Warm-up (No Measure)

2 sets:

:30 lacrosse ball foot roll/side

:30 sit and reach stretch