17
Oct
CrossFit – Tue, Oct 18
Crossfit Chilliwack – CrossFit
Warm Up
DYNAMIC WARM-UP | 7:00
AMRAP 6:
max distance shuttle runs (50-ft)
Warm Up
1 set:
100-m run
rest 1:00
100-m run
rest 1:00
50-m run
rest 1:00
50-m run
Metcon (Time)
RX/INTERMEDIATE
3 rounds for time:
300-m run
:30 rest
200-m run
:30 rest
100-m run
:30 rest
Metcon (Time)
BEGINNER
3 rounds for time:
200-m run
:30 rest
100-m run
:30 rest
50-m run
:30 rest
Post Workout Skill
3 sets:
25 GHD sit-ups
15 banded side-steps (left)
15 banded side-steps (right)
Stretch
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves