Monday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

1 set:

10 alternating elbow instep + reach

10 air squats

1:00 row (easy)

1 set:

10 single-leg RDLs (scales)/leg

5 plate squats (:03 at the bottom)

1:00 row (moderate)

1 set:

10 dead bugs

10 pause air squats (:03 at the bottom)

15/20-cal row (fast)

Warm-up (No Measure)

GROUP SQUAT THERAPY

EMOM 4:

2-3 wall squats

Warm-up (No Measure)

MINI-ROUND

1 set:

200-m run

8/10-cal row

20 air squats

Workout

Metcon (AMRAP – Rounds and Reps)

RX & INTERMEDIATE

AMRAP 20:

200-m run

21/30-cal. row

40 air squats

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 20:

200-m run

15/21-cal. row

25 air squats

Stretch

Warm-up (No Measure)

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves

Warm-up (No Measure)

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves