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CrossFit Coquitlam April 26, 2013

CrossFit Coquitlam

All classes a go this weekend EXCEPT Yoga on Sunday. I repeat, no yoga on Sunday.

Workout of the Day
Warmup
3x or 5:00
10 PVC pass-throughs => 10 forward arm circles, large and small => 10 backward arm circles, large and small => 10m bear crawl => 2 cartwheels => agility speed ladder(like yesterday) => 40-meter high-knee skip => 40-meter bum kickers
Four sets of:
Deadlift x 4-6 reps (Approx. 60-75% 1RM)
Rest 2 minutes
Handstand Push-Ups x Max Reps (progression is StinkBugs)
Rest 2 minutes

AMRAP #1
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (Fit=45/35, Perf=75/55, RX=115/75 lbs)
15 Kettlebell Swings (Fit=25/15, Perf 45/25, RX53/16 kg)

Rest 2 minutes, and then…

AMRAP #2
Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Box Jumps x (24″/20″)

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