Saturday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

AMRAP 6:

:20 double-unders or single-unders

10 alternating Samson stretch

10 double knee tucks in a plank

10 air squats

Warm-up (No Measure)

ROWING PREP AND TEST

3 sets:

1:00 row

– Rest 1:00 between sets.

-Then-

WORKOUT DRY RUN

1 set:

7/10-cal. row

25 double-unders

14 walking lunges

Workout

Metcon (Time)

RX

3 rounds for time:

35/50-cal. row

150 double-unders

50 walking lunges

Metcon (Time)

INTERMEDIATE

3 rounds for time:

25/35-cal. row

1:30 double-unders

50 walking lunges

Metcon (Time)

BEGINNER

3 rounds for time:

15/21-cal. row

150 single-unders

50 walking lunges

Stretch

Warm-up (No Measure)

Accumulate:

1:00 lacrosse ball foot roll/foot