Thursday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Bike (EZ-Mod)

2 ROUNDS

10 Box Step Ups

10 Scap Pull-Ups

10 Tuck Ups

1:00 Bike (Mod-Hard)

2 ROUNDS

8 Alt DB Goblet Curtsy Lunge

8 Small Kip Swings

8 V-Ups

Workout

Metcon (Calories)

AMRAP x 21 MINUTES*

Max Cal Bike

*Every 3:00, beginning @ 0:00, perform 10 DB Box Step-Overs (50/35)|(35/20)/(24/20) + 10 Toes to Bar. 1:30 Cap on DB Box Step-Overs + TTB each round.

(Score is Total Calories)

KG DB: (22.5/15)|(15/10)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pigeon Stretch (R)

2:00 Pigeon Stretch (L)

2:00 Forward Fold

(No Measure)