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CrossFit Coquitlam WOD – October 11, 2013

Main – CrossFit Group WOD

We will have regular hours Saturday and Sunday. On holiday Monday there will ONLY BE ONE CLASS : 11:00AM. Have a great long weekend!

Med Ball Warm-up (No Measure)

With a partner, 30 seconds each of:
1./Two hand shove through chest
2./ Twist to right and shove
3./ Twist to left and shove
4./ Seated twist to right and shove
5./ Seated twist to left and shove
6./ Ballistic sit-up

Bean Counter Mile (Time)

Sprint 400 meters
25 x Kettlebell Swings
Farmers Walk with heavy kettlebells the Bean Counter
Waiters Walk with heavy kettlebells the Bean Counter
25 x Box Jumps
Sprint the Bean Counter
Walking Lunges around the Bean Counter
Burpees x 25
Sprint 400 meters with 20 14 lb. Medicine Ball

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