Friday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

2 sets:

:30 jumping jacks

:30 unweighted good mornings

1:00 shoulder tap (x2) + push-ups

SKILL WARM-UP

2 sets:

2 Samson stretches w/ a :10 hold on each

10 RDLs

5-8 left-arm windmills

5-8 right-arm windmills

– Use a light DB or KB for the RDLs and windmills.

Warm-up (No Measure)

KB SWING REVIEW

BURPEE REVIEW

Warm-up (No Measure)

MINI ROUNDS

2 sets:

3 burpees over kettlebell

5 KB swings to shoulder height

– Move at a steady pace and focus on mechanics and precision.

2 sets:

5 burpees over kettlebell

5 KB swings to shoulder height

– Move with max-effort speed and intensity.

Workout

Metcon (Time)

RX

5 rounds for time:

20 burpees over kettlebell

20 KB swings to shoulder height (16/24 kg)

Metcon (Time)

INTERMEDIATE

5 rounds for time:

20 burpees over kettlebell

20 KB swings to shoulder height (12/16 kg)

Metcon (Time)

BEGINNER

5 rounds for time:

12 burpees over kettlebell

12 KB swings to shoulder height (8/12 kg)

Post Workout Skill

Metcon (AMRAP – Reps)

On a 5:00 clock:

Max Turkish get-ups

Stretch

Warm-up (No Measure)

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves