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Components
5k Run
Metcon
Settings
Location
(All)
Crossfit Chilliwack
Program
CrossFit
Date
Workout
Tuesday - Crossfit Chilliwack
Class
(All)
CrossFit: 8:30 AM
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:15 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (1/1)
Workout
Tuesday
Warm-up
LINE DRILL WARM-UP
1 set:
200-m jog
50-ft of each:
Walk on toes
Walk on heels
Bunny hop
High knees
Butt kickers
Lateral shuffle/direction
Carioca/direction
High knee skipping
Walking lunge
Broad jump
Burpee broad jump
1 set:
:30 calf stretch/leg
RUNNING PRACTICE
3 sets:
200-m run
– Rest :30 between sets
Workout
5k Run (Time)
Max Effort 5k Run
Metcon (Time)
BEGINNER
For time:
AMRAP 25:
400-m run
– Rest 1:00 between runs.
Post WOD
Metcon (No Measure)
For completion:
100 abmat sit-ups
Stretch
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)
1:00 lacrosse ball roll/foot
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 19, 2022
Male Clients
1
Colt
cook
CrossFit: 5:15 PM
28:40
20lb vest
Female Clients
1
Gwendolyn
Point
CrossFit: 8:30 AM
27:20
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