Tuesday

Crossfit Chilliwack – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 10:00

1 set:

200-m run

10 supinated grip scap shrugs

10 small kip swings

15 air squats

1 set:

200-m run

10 supinated grip scap shrugs

10 supinated grip knee raises

15 air squats

1 set:

200-m run

10 supinated grip scap shrugs

10 supinated grip knee-to-elbow

15 air squats

Warm-up (No Measure)

PRE-WORKOUT

On a 10:00 clock:

Rope climb practice

MOVEMENT PREP

2 sets:

100-m jog

3 burpee + push-ups

Workout

Metcon (AMRAP – Reps)

RX & INTERMEDIATE

5 rounds for reps:

400-m run

1:00 max burpee + push-up

Metcon (AMRAP – Reps)

BEGINNER

5 rounds for reps:

200-m run

1:00 max burpee + push-up

Stretch

Warm-up (No Measure)

2 sets:

:30 double forearm stretch

:30 lacrosse ball pec mash/side