Thursday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 6:00

3 sets:

1:00 row, bike, SkiErg, and/or run

10 Kang squats

-Then-

AIR SQUAT PRACTICE | 6:00

3 sets:

:30 air squats (facing the wall)

– Rest 1:00

Warm-up (No Measure)

BACK SQUAT SETUP AND PRACTICE | 4:00

1 set:

5 back squats (35/45 lb)

1 set:

5 back squats (35/45 lb)

-Then-

BACK SQUAT LOADING | 9:00

4 sets:

3 back squats

Strength

Back Squat (5-5-3-3-3-1-1-1-1)

Build to todays heavy single.

Stretch

Warm-up (No Measure)

2 sets:

:30 frog stretch

:30 pigeon stretch/leg