CrossFit – Wed, Oct 26

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC STRETCHING WARM-UP | 8:00

1 set:

10 alternating soldier kicks

10 alternating Samson stretches

10 inch-worms

10 alternating reverse lunges

10 skier jacks

10 tuck jumps

10 sit-ups

10 alternating scorpion stretches

10 up-downs

Warm Up

WORKOUT PRACTICE AND PREP | 14:00

1 set:

200-m jog (conversation pace)

10 alternating box step-ups

1:00 plank hold

1 set:

200-m run (workout pace)

10 box jumps (workout height)

10 sit-ups

Metcon (Time)

RX/INTERMEDIATE

For time:

200-m run

40 box jumps (20/24 in)

40 sit-ups

200-m run

30 box jumps

30 sit-ups

200-m run

20 box jumps

20 sit-ups

200-m run

10 box jumps

10 sit-ups

Metcon (Time)

BEGINNER

For time:

100-m run

20 box jumps (20/24 in)

20 sit-ups

100-m run

15 box jumps

15 sit-ups

100-m run

10 box jumps

10 sit-ups

100-m run

5 box jumps

5 sit-ups

Post Workout Skill

3 sets:

:30 plank hold on rings

– Rest :30

:30 seated leg raises

– Rest :30

– Ring should be about 6-inches off the ground.

Stretch

2 sets:

:30 foam roll IT band/leg

:30 foam roll calves/leg