Friday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 5:
10 partner wall-ball sit-ups
10 alternating partner step-ups
10 synchronized air squats
1 set:
With a partner:
Accumulate:
30 med-ball trunk rotational tosses (tossing right)
30 med-ball trunk rotational tosses (tossing left)
– Increase distance between partners as each partner is able.
Extended Warm-up
Warm-up (No Measure)
1 set:
5 wall-ball front squats (facing the target on the wall)
5 toes-to-bars or scaling option from above
5 box jumps
1 set:
5 wall-ball push presses (tossing the ball up to the target)
5 toes-to-bars or scaling option from above
5 box jumps
1 set:
10 wall-ball shots
5 toes-to-bars or scaling option from above
5 box jumps
Workout
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 15:
10 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bar
10 box jumps (20/24 in)
Metcon (AMRAP – Rounds and Reps)
INTERMEDIATE
AMRAP 15:
10 wall-ball shots (10/14 lb) (9/10 ft)
10 knees-to-chest
10 box jumps (20/24 in)
Metcon (AMRAP – Rounds and Reps)
BEGINNER
AMRAP 15:
10 wall-ball shots (6/10 lb) (9/10 ft)
10 hanging knee raises
10 box jumps (12/20 in)
Stretch
Warm-up (No Measure)
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves