Sunday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 13:00

AMRAP 8:

:30 bike, row, SkiErg, or run

10 alternating Spiderman stretch

10 sit-ups

10 air squats

Warm-up (No Measure)

WORKOUT PREP AND REVIEW | 10:00

3 sets:

16 jumping jacks

8 walking lunges

4 burpees

– Rest 1:00

Workout

Metcon (Time)

RX

3 rounds for time:

50-m lunge in AFSAP

1 burpee per lunge step taken

AFSAP=As few steps as possible

Post-Workout Strength

Metcon (No Measure)

Accumulate:

3:00 GHD Superman hold

– Every time you break, perform 20 hollow rocks.

Stretch

Warm-up (No Measure)

2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side