Tuesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

LINE DRILL WARM-UP

1 set:

200-m jog

50-ft of each:

Walk on toes

Walk on heels

Bunny hop

High knees

Butt kickers

Lateral shuffle/direction

Carioca/direction

High knee skipping

Walking lunge

Broad jump

Burpee broad jump

1 set:

:30 calf stretch/leg

Warm-up (No Measure)

RUNNING PRACTICE

3 sets:

200-m run

– Rest :30 between sets

Workout

5k Run (Time)

Max Effort 5k Run

Metcon (Time)

BEGINNER

For time:

AMRAP 25:

400-m run

– Rest 1:00 between runs.

Post WOD

Metcon (No Measure)

For completion:

100 abmat sit-ups

Stretch

Warm-up (No Measure)

Accumulate:

1:00 sit and reach (right leg)

1:00 sit and reach (left leg)

1:00 sit and reach (straddle)

1:00 lacrosse ball roll/foot