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CrossFit Coquitlam – February 18, 2013

CrossFit in Coquitlam with Rocky Point CrossFit

Warmup: Gymnastics & Flexibility
10 Sit Up to Straddles
Hold Pancake Split for 2 minutes
Repeat 2 times
10 Sit Up to Pikes
Hold Pike Stretch for 2 minutes
Repeat 2 times

Strength:
Deadlift
5 Reps @ 55% 1RM, 5 @ 60%, 5 @ 65%
3 @ 60%, 3 @ 65%, 3 @ 70%
5 @ 55%, 3 @ 65%, 1 @ 75%
5 @ 60%

WOD:
Fitness
Two rounds for time of:
100 Double-unders or 200 Singles
45/35 pound barbell, Shoulder to overhead, 30 reps
25 Knee Raises

Perfromance
Two rounds for time of:
100 Double-unders or 300 Singles
75/45 pound barbell, Shoulder to overhead, 50 reps
25 Knees to Elbows

RX
Two rounds for time of:
100 Double-unders
95/65 pound barbell, Shoulder to overhead, 50 reps
25 Toes to bar

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