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CrossFit Coquitlam April 29, 2013

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“Hey, how you do’n?!” lol

CrossFit Teens is going to be running everyday starting May 1st! CF Teens is growing and all the teens love it (my own daughter included!) We’re also looking to start another CF Kids classtime. Please weigh in at our FB survey.

Today’s Workout:

Warmup – 3 Rounds – not for time
Plate Twist X 10 per side (25#/10#)
Scissor Kick X 10 per leg
Good Mornings x 10-12 (Just use Bar)
Seated Leg Tucks X 8-10

Strength
Back Squat 5-5-5-5-5, then high box jump X 3 (keep those digits in close)
rest 3 minutes

WOD
Fitness
200 m Run
20 Box Jump (12-20 in.)s
20 Wall Balls 6-10 lbs
200 m Run
20 Double Unders or 90 Singles
20 Sit-up (abmat)s
200 m Run
20 Leg Raises
200 m Run
10 Burpees
200 m Run
20 Double Unders or 90 Singles
20 Sit-up (abmat)s
200 m Run
20 Box Jump (12-20 in.)s
20 Wall Balls
200 m Run
Post total time.

Performance & RX
200 m Run
30 Box Jump (24 in.)s
30 Wall Balls 20 lbs
400 m Run
30 Double Unders
30 Sit-up (abmat)s
200 m Run 30 Knees-to-elbows
400 m Run
30 Burpees
200 m Run
30 Double Unders
30 Sit-up (abmat)s
400 m Run
30 Box Jump (24 in.)s
30 Wall Balls
200 m Run
Post total time.

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