Saturday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 5:00

AMRAP 4:

10 alternating Cossack squats

5 leg swings/leg (front and back)

10 alternating reverse lunges

5 good morning + hops

Warm-up (No Measure)

DEADLIFT PROGRESSION | 8:00

Set-up:

Hands at shoulder width.

Feet between hips and shoulder width.

Shoulders slightly in front of the bar.

Arch chest up to maintain lumbar curve.

Heels down.

LOADING UP | 7:00

3-5 sets:

2-3 deadlifts

Workout

Deadlift (3-3-3-3-3-3-3)

Post-Workout Strength

Metcon (No Measure)

3 sets:

20 GHD hip extensions

20 GHD back extensions

Stretch

Warm-up (No Measure)

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg