CrossFit – Fri, Nov 11

10
Nov

CrossFit – Fri, Nov 11

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC LOWER BODY WARM-UP | 6:00

Demonstrate movements and let athletes move on their own with a partner.

Athletes will move on their own through this warm-up.

Time cap the warm-up at 6:00.

On a 5:00 clock with a partner:

10 synchronized high knees in place

5 leg swings/ leg

10 synchronized walking lunges

5 upward dog or press-up stretches

5 synchronized step-ups (any height)

Nutts (Time)

For Time

10 Handstand Push-Ups

15 Deadlifts (250/175 lb)

25 Box Jumps (30/24 in)

50 Pull-Ups

100 Wall Ball Shots (20/14 lb)

200 Double-Unders

400 meter Run (with 45/35 lb plate)
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here

Stretch

1 set:

2:00 foam roll quads

1:00 foam roll calf/side

1:00 figure-4 glute foam roll/side