31
Oct
CrossFit – Tue, Nov 1
Crossfit Chilliwack – CrossFit
Warm Up
STATION ROTATION WARM-UP | 10:00
3 sets:
:30 bike (slow)
:30 Samson stretch lunges
:30 GHD sit-up to parallel
:30 air squats
– Rest :15 between movements.
Warm Up
BIKE BUILD-UP | 6:00
Build in pace and aim to complete the 3rd set at 90-95% effort.
Athletes should be able to get 8/10 calories by the 3rd set to attempt the workout as prescribed.
3 sets:
:30 bike sprint
– Rest 1:30 between sets.
Metcon (5 Rounds for time)
RX
5 rounds for time:
24/30-cal bike
– Rest 2:00 between rounds.
– Athletes may use any bike.
Metcon (5 Rounds for time)
INTERMEDIATE
5 rounds for time:
17/24-cal bike
– Rest 2:00 between rounds.
– Athletes may use any bike.
Metcon (5 Rounds for time)
BEGINNER
5 rounds for time:
10/15-cal bike
– Rest 2:00 between rounds.
– Athletes may use any bike.
Stretch
2 sets:
:30 cobra stretch
:30 Samson stretch/side