Sunday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio Choice (Run, Bike, Row, or Ski)*

MIN 1 – EZ

MIN 2 – Moderate

MIN 3 – Moderate+

Immediately Into…

3 SETS FOR QUALITY

10 Sumo Squats*

14 Alt. Deep Reverse Lunges**

10 Segmented Sumo DL High Pull***

*Option to add KB in Sets 2 & 3

**Goal is to slowly access more Range of Motion with every rep

**1 Rep = 1 Sumo DL quick pause then… 1 Strict High Pull

Workout

Metcon (No Measure)

4 SETS FOR QUALITY

12-15 TNG Sumo Deadlifts (Athlete Choice, Moderate)

16 Alt. KB Goblet Cossack Squats (Athlete Choice, Moderate)

18 KB Heel Taps*

2:00 Cardio of Choice**

*L+R=1 Rep.

**Option for Nasal Breathing Only.

-Rest 1:30 b/t Sets-

(No Measure)

Finisher

Metcon (Time)

FOR TIME

100 Sit-Ups

(Score is Time)