Tuesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

HINSHAW SINGLE-UNDER WARM-UP | 8:00

6 rounds:

:30 single-unders

:30 rest

Don’t tell athletes how much time they have.

The goal is for athletes to try and find a sustainable pace and match their number of single-unders across all rounds.

Warm-up (No Measure)

ROWING PRACTICE AND WORKOUT PREP | 10:00

1 set:

:20 row (easy pace)

– Rest :10

:20 alternating Cossack squats

– Rest :10

1 set:

:20 row (moderate pace)

– Rest :10

:20 alternating Samson stretch

– Rest :10

1 set:

:20 row (fast pace)

– Rest :10

:20 good mornings

– Rest :10

1 set:

1:00 row (workout pace)

Workout

Metcon (Distance)

RX

AMRAP 30:

With a partner:

Max distance row

– One partner works at a time switching as needed.

Metcon (Distance)

BEGINNER

AMRAP 20:

With a partner:

Max distance row

– One partner works at a time switching as needed.

Stretch

Warm-up (No Measure)

Accumulate:

2:00 seated straddle stretch

– Hold :40 on the left leg, right leg, and in the center.