Wednesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 8:00

3 sets:

:30 jumping jacks

:30 Alternating spiderman pose

:30 hollow rocks

:30 air squats

– rest :10 between movements

Warm-up (No Measure)

Pre-workout:

5 sets for load:

3 weighted strict pull-ups

-Non-weighted options: 3 weighted negative pull-ups, 3 strict pull-ups, banded pull-ups.

Workout

Metcon (Time)

RX

For time:

100 burpee pull-ups

– Pull-up bar is 12 in/ 30 cm above reach.

Metcon (Time)

BEGINNER

For time:

100 jumping pull-ups

– Pull-up bar is 6 in/ 15 cm above the top of the head.

Stretch

Warm-up (No Measure)

Accumulate:

2:00 seated straddle stretch

– Hold :40 on the left leg, right leg, and in the center.