CrossFit – Thu, Apr 27

Crossfit Chilliwack – CrossFit

Warm up

50 ft of each, then jog back:

Jog (2x)

Skipping high knees

Butt kickers

Lateral jumping jacks/side

Karaoke/side

10 Samson stretch lunges (jog the remaining distance)

Bear crawl

Backward bear crawl

Skill Review

ECHO BIKE | 10:00

Spend ~2:00 demonstrating and discussing the AirBike setup, points of performance, and faults.

2 sets:

1:00 bike (easy)

– Rest :30

:40 bike (moderate)

– Rest :30

:20 bike (hard)

– Rest 1:00.

Metcon (5 Rounds for time)

Every 6:00 x 5 sets:

1,600-m Echo bike

Stretch

Accumulate:

400-m walk

1:00 couch stretch/leg