Friday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

3 sets:

: 30 high knees

: 15 rest

: 30 banded side steps

: 15 rest

: 30 banded good mornings

: 15 rest

: 30 Cossack squats (:15/leg)

: 15 rest

Warm-up (No Measure)

PRE-WORKOUT SKILL

EMOM 6:

10 alternating single-leg squats

WALKING LUNGE PROGRESSION

Split squat Focus on stance length and width.

Forward lunge Get athletes accustomed to stepping into the stance.

Walking lunge Ensure athletes fully stand between reps.

Workout

Metcon (Time)

RX & INTERMEDIATE

For time:

400-m walking lunge

Metcon (Distance)

BEGINNER

On a 10:00 clock:

Max-distance lunge

Stretch

Warm-up (No Measure)

2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side