Sunday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

On an 6:00 clock:

:30 row

100-m jog

10 walking lunge steps for distance

3 elbow instep + hamstring stretch/side

immediately into…

1 set:

400-m run

Warm-up (No Measure)

ROWING TEST

3 sets:

:15 row (sprint pace)

– Rest :15

1 set for time:

500-m row

Warm-up (No Measure)

AIR SQUAT

1 set:

:20 air squat (slow pace)

– Rest :30-:40

:20 air squat (moderate pace)

– Rest :30-:40

:20 air squat (fast pace)

– Rest :30-:40

:20 air squat (fastest pace)

Workout

Metcon (Time)

RX & INTERMEDIATE

4 rounds for time:

400/500-m row

50 air squats

400-m run

Metcon (Time)

BEGINNER

4 rounds for time:

200/250-m row

25 air squats

200-m run

Stretch

Warm-up (No Measure)

2 sets:

:30 frog stretch

:30 couch stretch/leg