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CrossFit Coquitlam February 12, 2013

CrossFit Boat

We’re just a few weeks off from the first CrossFit Games 2013 Open workout. Haven’t registered? Talk to a coach today for more info.

Today’s Workout

Warmup
10 Box jump => 3 forward roll => 10m barb wire crawl => 10 one-legged side-to-side hops, each leg => 5 walking lunges per leg => 10 mountain climbers

Strength
Shoulder Press
5 Reps @ 75% 1RM, 5 @ 80%, 5 @ 85%
3 @ 80%, 3 @ 85%, 3 @ 90%
5 @ 75%, 3 @ 85%, 1 @ 90%
5 @ 60%

WOD
4 rounds for time of:
Row, 500 m
Rest 3 mins

Post time per round.

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