Saturday
Crossfit Chilliwack – CrossFit
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