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Crossfit Coquitlam WOD – July 19th

jordan2Today’s Workout
Warm-up
10 Minutes Mobility WOD
Shoulders, Hips, Ankles and chest. Take some cues from your coaches for mobility tips.

Strength
Spend 10-15 minutes working up to a heavy Snatch.
Drill High-Hang Snatch

WOD – Bit of a circus workout. We’ll start this in waves and it’s up to you to keep an eye on the clock.
“Ten-Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females) – Scale accordingly please
(the barbell may begin from a rack during this portion of the test. Re-rack if you have to.)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60seconds)

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