CrossFit – Sat, Nov 26

Crossfit Chilliwack – CrossFit

Warm up

PARTNER WARM-UP | 8:00

“Junk Yard Dog”

4 sets:

8 jumps around your partner

8 jump over and crawl under your partner

Extended Warm-up

WORKOUT PREP | 10:00

1 set:

20 high knees

20 air squats

20 butt kickers

20 alternating lunges

1 set:

10 DB lunges (dumbbells standing up on the shoulders)

100-m farmer carry

Metcon (Time)

RX

4 rounds for time with a partner:

50-m DB lunge (25/35 lb)

350-m farmers carry (25/35 lb)

Metcon (Time)

INTERMEDIATE

4 rounds for time with a partner:

50-m DB lunge (15/25 lb)

350-m farmers carry (15/25 lb)

Metcon (Time)

BEGINNER

4 rounds for time with a partner:

50-m walking lunges

350-m farmers carry (10/15 lb)

Stretch

1 set:

1:00 foam roll quads

1:00 couch stretch/side