19
Nov
CrossFit – Sun, Nov 20
Crossfit Chilliwack – CrossFit
Warm Up
GENERAL DYNAMIC WARM-UP | 3:00
2 rounds:
:30 cardio
:30 straight leg sit-ups
Extended Warm-up
MED BALL TOSS WARM-UP | 5:00
Athletes partner up in groups of two or three.
Athletes perform each med ball toss until you until them to switch.
1 round:
:30 granny toss
:30 bounce pass
:30 chest pass
:30 side toss, right
:30 side toss, left
:30 roll pass
:30 overhead throw
:30 squat + throw
Warm Up
5 sets:
:20 run, row, bike, or ski
:10 rest
:20 run, row, bike, or ski
:20 rest
For the final 200-m set, athletes should maintain a sustainable or conversational pace to identify their starting pace for the workout.
1-set:
200-m run, row, bike
5k Run (Time)
Max Effort 5k Run
5k Row (Time)
Max Effort 5k Row
Stretch
Accumulate:
1:00 lacrosse ball foot roll/foot