Thursday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

2 sets:

:30 unweighted good mornings

– Rest :10

:30 single-unders

– Rest :10

:30 jumping lunges

– Rest :10

Warm-up (No Measure)

DEADLIFT BUILD-UP

On an 8:00 clock:

Build a heavy 3-rep deadlift

– Perform 10-20 double-unders immediately after each set.

Workout

Metcon (AMRAP – Reps)

RX

10 x 1:00 rounds for reps:

3 deadlifts (205/315 lb)

Max double-unders

– Rest 2:00 between rounds.

Metcon (AMRAP – Reps)

INTERMEDIATE

10 x 1:00 rounds for reps:

3 deadlifts (155/225 lb)

Max double-unders

– Rest 2:00 between rounds.

Metcon (AMRAP – Reps)

BEGINNER

10 x 1:00 rounds for reps:

3 deadlifts (65/95 lb)

Max single-unders

– Rest 2:00 between rounds.

Stretch

Warm-up (No Measure)

Accumulate:

1:00 lacrosse ball foot roll/foot