26
Jun
Monday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP
1 set:
10 alternating elbow instep + reach
10 air squats
1:00 row (easy)
1 set:
10 single-leg RDLs (scales)/leg
5 plate squats (:03 at the bottom)
1:00 row (moderate)
1 set:
10 dead bugs
10 pause air squats (:03 at the bottom)
15/20-cal row (fast)
Warm-up (No Measure)
GROUP SQUAT THERAPY
EMOM 4:
2-3 wall squats
Warm-up (No Measure)
MINI-ROUND
1 set:
200-m run
8/10-cal row
20 air squats
Workout
Metcon (AMRAP – Rounds and Reps)
RX & INTERMEDIATE
AMRAP 20:
200-m run
21/30-cal. row
40 air squats
Metcon (AMRAP – Rounds and Reps)
BEGINNER
AMRAP 20:
200-m run
15/21-cal. row
25 air squats
Stretch
Warm-up (No Measure)
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
Warm-up (No Measure)
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves