Monday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

100m Run

12 Deadbugs

12 Bird Dogs

35 Single Unders

At the 3:30 Mark Switch too

100m Run

10 Alt. V-Ups

12 Ankle Roll Outs

30 Double Unders

Workout

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional

Post-Workout Strength

Metcon (Weight)

3-4 SETS FOR QUALITY

15 DB Glute Bridge Floor Press (Athlete Choice, Heavy)

15 Slow DB Glute Bridge-Up

-Rest 1:00 b/t Sets-

(Score is Weight)