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CrossFit Coquitlam – August 6 2013

In case you missed it, we have our roster for the 3RD Annual RPCFO Challenage. The Roster.

Today’s Workout:
Warmup
10 Minute gymnastics warm-up:
Headstands (start with Teddy Bear, try out pike raise and straddle raise)
Free standing handstands
Please practice a few front rolls before warmup (exit strategy)

Strength
Four sets of:
Push-Ups x 20 reps
Rest 60 seconds
Wall Ball x 20 reps (as quickly as possible)
Rest 60 seconds
DB/KB Walking Lunges x 20 steps
Rest 60 seconds

WOD
For time:
30 Pull-Ups
Run 400 Meters
20 Pull-Ups
Run 400 Meters
10 Pull-Ups

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