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CrossFit Coquitlam May 16 2014

Main – CrossFit Group WOD

We will have limited hours this Monday (God Save the Queen!)…..
Class wil be run at:
8:00AM
Noon
4:30PM

Unfortunately Barons of Beef will not be on hand for the BBQ this Saturday. Not a worry, we’ll pick up some Hopcott’s.

Do your best to make it into the gym Saturday May 24th. Jon and several ERT officers will be on hand to throwdown a WOD with us. We’ll be selling t-shirts with all the proceeds gong to the Larry Young Memorial Scholarship. Anybody buying a tshirt will have their name thrown into a draw. The prize is awesome!!!! pew pew pew The WOD goes down at Noon. The actual run is the following Sunday June 1st. I hope to see a lot of you out there!

Coach Led – 10 min (No Measure)

Warmup movement and mobility

Plank Complex (No Measure)

10 seconds front plank, 10 seconds side
plank, 10 seconds front plank, 10 seconds other side plank, how many circuits can you do? Time to find out

followed by 1 minute per side of couch
stretch or partner hip flexor stretch for 2
rounds each hip

then 3 rounds of 8 clamshells per side (got one side that’s weaker than the other? Make a mental note)

Widowmakers (Weight)

Back Squat 20 reps at a weight that you choose.

Stipulation is that you may not put the bar down once you have started.

All reps must be below parallel.
This is the 4th Installment in the 12 Week series. Check your numbers from two weeks ago.

Mini Tabata (AMRAP – Reps)

Complete 16 intervals of 20 seconds of work followed by ten seconds of rest where the first 4 intervals are Walking Lunge, the second 4 are AbMats, the third 4 intervals are Calorie Row, and finally, the last 4 intervals are pushups. There is no rest between exercises.

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