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Components
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
CrossFit
On Ramp Program
Date
Workout
Saturday - CrossFit Chilliwack
Class
(All)
CrossFit: 8:30 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Saturday
Warm-up
ON A 7:00 RUNNING CLOCK…
400m Run
Into..
AMRAP in Remaining Time..
10 Scap Pull-Ups
8 Box Step-Ups
6 Walking Lunges w/ Twist
4 Perfect Kip Swings
10 Sit-Ups
Skill
Metcon (No Measure)
3 SETS FOR QUALITY
:45 Bike (Moderate)*
5-8 Strict Tempo Pull-Ups (1111)
:45 Hollow Hold or Tuck Hold
*Increase pace each set.
-1:00 Walking Rest b/t Sets-
(No Measure)
Workout
Metcon (Time)
FOR TIME
21-15-9
Cal Bike*
Pull-Ups**
-Rest 1:30-
50 Back Rack Lunges (135/95)|(95/65)
-Rest 1:30-
9-15-21
Cal Bike*
Box Jump Over (24/20)
*18-12-9 Alternate Calories
**Option for Strict Pull-Ups
(Score is Total Time)
KG BB: (60/42.5)|(42.5/30)
Optional Cool Down
FOR RECOVERY
5:00 Foam Roll Lats + Hamstrings
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, March 12, 2022
Male Clients
Female Clients
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