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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
Date
Workout
Monday - CrossFit Chilliwack
Class
(All)
CrossFit: 5:30 AM
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):
1 (0/1)
Workout
Monday
Warm-up
2 ROUNDS
1:00 EZ Bike
5 Inch Worms + Push-Up
5 Up-Downs
10 Box Step Overs
Extended Warm-up
Metcon (No Measure)
3 SETS
:20 Bike Sprint*
5 Burpee Step-Ups
*Increase Pace Each Set
-Rest 1:00 b/t Sets-
(No Measure)
Workout
Metcon (1 Rounds for time)
EVERY 2:00 x 5 SETS
15/12 Cal Bike*
10 Box Jump Over (24/20)
Rest in Time Remaining...
*1:00 Max Time on Bike
-No Additional Rest b/t Sets-
(Score is Slowest Time)
-Rest 3:00 b/t Parts 1 & 2-
Metcon (AMRAP - Rounds and Reps)
AMRAP x 7 MINUTES
10/8 Cal Bike
5 Burpees
3 Box Jumps (24/20)
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
FOR QUALITY
125/75 Alt. Box Step-Ups (24/20)*
Week 1 of 6 -- "Chad" Extra Credit
*Weight Vest Optional
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 04, 2021
Male Clients
Female Clients
1
Gwendolyn
Point
CrossFit: 8:30 AM
1:30
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