CrossFit – Thu, Jan 5

Crossfit Chilliwack – CrossFit

Warm up

SKILL WARM-UP | 17:00

1 set:

10 Samson lunges

:30 PVC overhead squats (pause in the bottom)

:30 ring support hold

:30 ring rows

200-m run

1 set:

10 hamstring scoops/leg

:30 PVC overhead squats (pause in the bottom)

:30 strict ring dips

:30 strict chest-to-bar pull-ups

200-m run

Skill/Strength

PLANK HOLD | 3:00

MOVEMENT FOCUS

:20 plank hold Hips and shoulders level

:20 plank hold Pull the elbows and toes together to engage the abdominals

Mini Round

1 set:

100-m run

:30 plank hold

– One partner runs while the other planks, then switch.

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20 with a partner:

200-m run

1:00 plank hold

– Partner 1 runs while partner 2 holds the plank. Partners switch when the runner returns.

Stretch

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves