CrossFit – Mon, Oct 31

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC WARM-UP | 7:00

1 set:

200-m run

AMRAP 5:

15 medicine ball deadlifts

12 medicine ball squats

9 medicine ball push presses

Hang Clean and Jerk (5 x 3 Building to todays heavy)

Skills Review

WALL-BALL SHOT REVIEW | 3:00

Demonstrate the wall-ball shots and provide 1 or 2 tips to make them more efficient.

Have athletes place the wall ball right underneath the chin to allow for a more upright squat and a more efficient throw and catch.

PROVE IT ROUND | 1:00

1 set:

15 unbroken wall balls

Metcon (Time)

RX

4 rounds for time:

20 wall-ball shots (14/20 lb) (9/10 ft)

400-m run

Metcon (Time)

INTERMEDIATE

4 rounds for time:

20 wall-ball shots (10/14 lb) (9/10 ft)

400-m run

Metcon (Time)

BEGINNER

4 rounds for time:

15 wall-ball shots (6/10 lb) (9/10 ft)

200-m run

Stretch

1 set:

1:00 foam roll quads

1:00 couch stretch/side