CrossFit – Tue, Nov 1

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