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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
Date
Workout
Friday - CrossFit Chilliwack
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 5:15 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (1/0)
Workout
Friday
Warm-up
3 ROUNDS
1:00 Bike*
8 Up-Downs**
6/6 Split Squat
6/6 DB Half Kneeling Press
*Increase pace each round
**Round 3 perform Burpees with a high jump
Strength
Metcon (Weight)
3 SETS FOR QUALITY
3/3 Turkish DB or KB Get-Ups (Athlete Choice, Heavy)
10/10 Tempo Bulgarian Split Squat (2021)*
*Unweighted. Strict adherence to the Tempo.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
40 KB Goblet Walking Lunges (53/35)|(35/26)*
Immediately Into...
4 ROUNDS
20/15 Cal Bike
15 Burpees to Target**
Immediately Into...
40 KB Goblet Walking Lunges*
(Score is Time)
*Each step is 1-Rep.
**Target 6 inches above standing reach
KG KB: (24/16)|(16/12)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, February 18, 2022
Male Clients
1
Matt
Evans
CrossFit: 8:30 AM
35 lbs
Female Clients
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