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CrossFit Coquitlam January 2 2013 2014

Stand back. VJ is gonna blow!

Main – CrossFit Group WOD

I hope you all had a great Holiday Season. We’re ready to get back to our regular schedule. Looking forward to seeing everyone again!

Med Ball Warm-up (No Measure)

With a partner, 30 seconds each of:
1./Two hand shove through chest
2./ Twist to right and shove
3./ Twist to left and shove
4./ Seated twist to right and shove
5./ Seated twist to left and shove
6./ Ballistic sit-up
After the medball throws, move into handstand walk or wall walk practice.

Sumo Deadlift (5-5-5-5)

01022014 Flexion Interjection (Time)

6 rounds for time of
5x burpees
10x KB swings 50/35
15x wall balls 20/14

Cash out – Planks 30 Seconds per (No Measure)

Coach will call out the time:
30 Seconds Front/Left/Right
2 Rounds
Don’t go anywhere when you’re done. Everyone will do the cash-out when the WOD has wrapped up.

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