CrossFit – Tue, Jan 24

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 14:00

1 set:

100-m jog

10 alternating Samson stretches

10 alternating soldier kicks

10 alternating plank reach-throughs

10 alternating Spiderman stretches

1 set:

100-m jog

10 up-downs

10 broad jumps

100-m jog backward

10 broad jumps

10 up-downs

100-m jog

Workout Prep

1 set:

20 walking lunges

:30 Assault bike

1 set:

20 box step-ups (workout height)

:30 Assault bike

RX/INTERMEDIATE (4 Rounds for reps)

4 rounds for reps:

1:00 max box step-ups (20/24 in)

1:00 max calorie assault bike

– Rest 1:00 between rounds

BEGINNER (4 Rounds for reps)

4 rounds for reps:

1:00 max box step-ups (12/20 in)

1:00 max calorie assault bike

– Rest 1:00 between rounds

Post-Workout Strength

3 sets:

25 weighted GHD hip extensions

Stretch

2 sets:

1:00 saddle stretch

1:00 seated pike stretch