Friday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP | 3:00

1 set:

:45 inchworm + push-ups

400-m run

Warm-up (No Measure)

BACK SQUAT REVIEW | 3:00

2 sets:

8-10 back squats (empty bar)

BACK SQUAT BUILDUP | 4:00

1 set:

15 back squats (light)

10 back squats (workout weight)

– Rest 1:00-1:30 between sets.

Workout

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here

Metcon (Time)

INTERMEDIATE

7 rounds for time:

400-m run

29 back squats (65/95 lb)

Metcon (Time)

BEGINNER

5 rounds for time:

200-m run

15 back squats (35/45 lb)

Stretch

Warm-up (No Measure)

2 sets:

:30 standing quad stretch/leg

:30 pigeon stretch/leg