Call Us: 604.526.5196

CrossFit Coquitlam WOD October 18 2013

Main – CrossFit Group WOD

All weekend WODs are a go!

If you haven’t heard, we’re having a Halloween party at the gym Saturday November 2nd! More deets to come!

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

400m Run (Time)

Max Effort 400m Run

Bulgarian Split Squat (No Measure)

Four sets of:
6-8 X Bulgarian Split Squat each leg
Rest 45 seconds
10-12 Single-Arm Trap 3 Raises
Rest 45 seconds

Friday Chillout (AMRAP – Reps)

Four sets for max reps of:
45 seconds of Barbell Ground to Overhead – light bar – Can Snatch or C&J
45 seconds of Rest
45 seconds of Anchored Sit-Ups
45 seconds of Rest

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:


*

*

*

*

*

*