Tuesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 10:00

AMRAP 7:

100/150-m row or ski or 200/300-m bike

10 alternating elbow to instep

8 broad jumps

6 push-ups to down dog

Warm-up (No Measure)

PROGRESSIVE-SPECIFIC WARM-UP | 8:00

1 set:

10 up-downs

:20 plank hold

1 set:

10 up-downs to a target (6 in)

20 mountain climbers

1 set:

10 burpees-to-target (6 in)

10 sit-ups

Warm-up (No Measure)

PRE-WORKOUT TEST | 5:00

1 set:

1:00 max calories (row, bike, or ski)

10 burpees-to-target

10 sit-ups

Workout

Metcon (Time)

RX & INTERMEDIATE

7 rounds for time:

10 burpees-to-target (6 in)

20 sit-ups

Metcon (Time)

BEGINNER

5 rounds for time:

10 burpees-to-target (6 in)

20 sit-ups

Post-Workout Strength

Metcon (No Measure)

3 sets:

25 GHD hip extensions

– Rest as needed between sets.

Stretch

Warm-up (No Measure)

1 set:

1:00 cobra stretch

1:00 couch stretch/side