Wednesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 4:00

1 set:

200-m run (slow)

:30 arm swings across

:30 banded pull-aparts

:30 tempo push-ups

200-m run (fast)

Warm-up (No Measure)

BENCH PRESS BUILDUP | 7:00

On a 6:00 clock:

3-4 sets:

5 bench presses

Workout

Bench Press (5-5-3-3-3-1-1-1-1)

Perform 1 set every 2:00.

Rest 2:00

1-Mile Run (Time)

Max Effort 1-Mile Run
From 20:00-32:00:

For time:

Run 1 mile

BEGINNER

For time:

1000m Run

Stretch

Warm-up (No Measure)

3 sets:

:30 reach, roll, and lift

30 banded pull-aparts