Wednesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

1 set:

50-ft shuttle run

50-ft high knees

50-ft butt kicks

50-ft broad jump

50-ft walking lunge

50-ft spiderman stretch

50-ft bear crawl

50-ft high knees

50-ft crab walk

Warm-up (No Measure)

EARN IT RUN

1 set:

200-m run

Workout

Metcon (Time)

RX & INTERMEDIATE

Every 5:00 x 3 rounds:

800-m run

then…

Every 3:00 x 5 rounds:

400-m run

Metcon (Time)

BEGINNER

Every 5:00 x 3 rounds:

400-m run

then…

Every 3:00 x 5 rounds:

200-m run

Stretch

Warm-up (No Measure)

2 sets:

:30 leg swing (across body)/leg

:30 sit and reach stretch