CrossFit – Sun, Dec 3

CrossFit Chilliwack – CrossFit

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231203 (Time)

– RX –

For time:

Run 800 meters

– Rest 2:00.

Run 600 meters

– Rest 1:00.

Run 400 meters

– Rest :30.

Run 200 meters

– INTERMEDIATE –

Same as RX’d

– BEGINNER –

For time:

Run 600 meters

– Rest 2:00.

Run 400 meters

– Rest 1:00.

Run 200 meters

– Rest :30.

Run 100 meters

General Warm-up (No Measure)

3 sets:

:30 easy pace

:20 moderate pace

:10 fast pace

– Row, ski, or air bike. Perform straight through on one machine OR switch after :60 of work.

2 sets:

5 elbow-to-instep/leg

:30 unweighted good mornings

5-10 step back lunges/leg

5-10 single-leg toe touches/leg

Stretching (No Measure)

1 set:

1:00 foam roll quads

1:00 couch stretch/side

– AT-HOME – (Time)

For time:

Run 800 meters

– Rest 2:00.

Run 600 meters

– Rest 1:00.

Run 400 meters

– Rest :30.

Run 200 meters