Saturday

23
Sep

Saturday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 8:00

1 set:

10 leg swings/leg (across the body)

10 leg swings/leg (front to back)

10 alternating Samson stretches

10 alternating scorpion stretches

1 set:

200-m jog

10 reverse lunges

1 set:

200-m run

10 box step-ups

Warm-up (No Measure)

WALL-BALL SHOT WARM-UP AND PREP | 10:00

1 set:

20 mountain climbers

10 wall-ball front squats (facing the target)

1 set:

20 double knee tucks in a plank

10 wall-ball push press (tossing the ball to the target)

1 set:

20 tuck jumps

10 wall-ball shots

1 set:

5 box jumps

5 wall-ball shots (use workout weight)

Workout

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Metcon (Time)

INTERMEDIATE

5 rounds for time:

400-m run

30 box jumps (16/20 in)

30 wall-ball shots (10/14 lb)

Metcon (Time)

BEGINNER

5 rounds for time:

300-m run

20 step-ups (16/20 in)

20 wall-ball shots (10/14 lb)

Stretch

Warm-up (No Measure)

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot