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CrossFit Coquitlam March 21 2013 - Rocky Point Crossfit, Coquitlam BC
Call Us: 604.526.5196

CrossFit Coquitlam March 21 2013

CrossFit CoquitlamGeeta!

Today’s Workout
Warmup 5 Rounds
1 Headstand
10 Hollow Rocks
10 Supermans

Strength
6 Sets of Shoulder Press X 2 Reps (2 Seconds on the negative)
Rest 2 -3 minutes

WOD
Fitness
150 Air Squats
90 Double Unders or 270 Singles
30 Ring Rows and 30 Box Dips

Performance
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (16/10 lbs)
90 Double-unders or 270 Singles
30 Muscle-ups or 1 Chest to Bar Pull-up + 1 Ring Dip

RX
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target) (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:


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