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CrossFit Coquitlam March 27 2014

Main – CrossFit Group WOD

800m Run or Row (No Measure)

Easy jog
Followed by:
10 Russian KB Swings (Alternating)
10 Air Squats
5 Burpees

The Ring Routine (No Measure)

3 sets of each movement, finish all sets of each movement before moving on.

Top position (externally rotated) – 5 to 10 seconds
Ring dips – 3 to 5 reps
Reverse row sit back – 3 reps
L-sit – 5 to 10 seconds
Neutral grip pull-up – 3 slow reps
OR

If you can not hold the top position on the rings, (Rings externally rotated, shoulders away from ears) please sub to:

1 set

front plank – 90 seconds
side plank – 30 seconds per side

3 sets

Push ups – 3 to 5 reps (slow)
Ring row (3 second pause at top of each pull) – 3 to 5 reps
Straight leg raises (performed on ground) – 6 (slow)

03272014 (Time)

4 sets

10 Deadlifts 275/165lbs
10 Bar-Over Burpees

then

800m run (yep…you only do that once)

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