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