Friday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Bike*

8 Up-Downs**

6/6 Split Squat

6/6 DB Half Kneeling Press

*Increase pace each round

**Round 3 perform Burpees with a high jump

Strength

Metcon (Weight)

3 SETS FOR QUALITY

3/3 Turkish DB or KB Get-Ups (Athlete Choice, Heavy)

10/10 Tempo Bulgarian Split Squat (2021)*

*Unweighted. Strict adherence to the Tempo.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

40 KB Goblet Walking Lunges (53/35)|(35/26)*

Immediately Into…

4 ROUNDS

20/15 Cal Bike

15 Burpees to Target**

Immediately Into…

40 KB Goblet Walking Lunges*

(Score is Time)

*Each step is 1-Rep.

**Target 6 inches above standing reach

KG KB: (24/16)|(16/12)