CrossFit – Tue, Oct 18

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