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Crossfit Coquitlam WOD – July 15

 

CrossFit CoquitlamHappy Birthday Fernando

Great weekend white watrer rafting at the REO White Water Rafting Resort. The place was gorgeous. The food was top-drawer. The staff were excellent. And yeah, the rafting was a blast! Thanks to all that went. Looking forward to next year! Stay tuned for photos and video.

Warmup
AMRAP 3 minutes:
10 Hollow Rocks
10 Toes-To-Bar (or leg raises)
10 Push-Ups
rest 1 minute:
Plank 1 minute
Side Plank 30 seconds
other Side plank 30 seconds

Strength
Four sets of:
Weighted Supinated-Grip (palms face you) Pull-Ups x 3 reps
Rest 10 seconds
Unweighted Supinated-Grip Strict Pull-Ups x Max reps
Rest 3 minutes

If you are working on your first pull-up:
Four sets of:
3 Slow-as-possible Negatives
rest
20 Weighted Walking Lunges

B.
Three rounds for time of:
Barbell Ground to Overhead x 10 reps (135/95)-RX (95-65)-Perf (65-45) Fitness
400 Meter Run

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