Monday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP |

On a 7:00 clock:

:30 jumping jacks

10 groiners

10 PVC good mornings

:30 air squat

10 pass thrus (PVC)

10 overhead squats (PVC)

Extended Warm-up

Warm-up (No Measure)

THRUSTER REVIEW AND BUILD-UP | 10:00

5 min review

5 reps Front squat

5 reps Push press

5 reps Thruster

5 reps Thruster (light weight)

5 Min to build to working weight Thrusters.

Skill/Strength

Thruster (10 Min)

First set begins just above workout weight

Workout

Metcon (Time)

RX

For time:

15 thrusters (95/135 lb)

30 GHD sit-ups

12 thrusters

24 GHD sit-ups

9 thrusters

18 GHD sit-ups

Metcon (Time)

INTERMEDIATE

For time:

15 thrusters (65/95 lb)

30 GHD sit-ups (to parallel)

12 thrusters

24 GHD sit-ups (to parallel)

9 thrusters

18 GHD sit-ups (to parallel)

Metcon (Time)

BEGINNER

For time:

15 thrusters (35/45 lb)

30 sit-ups

12 thrusters

24 sit-ups

9 thrusters

18 sit-ups

Stretch

Accumulate:

1:00 pigeon stretch / side