Tuesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

STATIC STRETCH | 5:00

2 sets:

1:00 Couch stretch / leg

20 toe-touch + jump

20 calf raises /leg

-INTO-

DYNAMIC WARM-UP | 5:00

1 set:

40 single-unders

10 bodyweight split squats /leg

2 sets:

30 double-unders

10 bodyweight lunges /leg

Skill/Strength

Metcon (Distance)

5 attempts:

5 broad jumps to cover as much distance as possible.

Rest :45-1:00 between attempts.

Record total distance covered.

Workout

Metcon (Time)

RX

5 rounds for time:

15 barbell lunges (95/135 lb)

75 double-unders

Metcon (Time)

INTERMEDIATE

5 rounds for time:

15 barbell lunges (65/95 lb)

1:00 double-unders

Metcon (Time)

BEGINNER

5 rounds for time:

15 barbell lunges (35/45 lb)

75 single-unders

Stretch

2 sets:

:30 lacrosse ball calf roll/leg

:30 lacrosse ball foot roll/foot