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CrossFit Coquitlam WOD October 21 2013

Main – CrossFit Group WOD

Hips and Shoulders Mobility (No Measure)

Light Jog around Bean Counter. 10 Walking Lunges per leg, 20 Jumping Jacks, 10 PushUps. Then spend 5-10 minutes with hip and shoulder joint mobility. Your coach will set you up.
Then 5 Minutes Teddy Bear Headstand practice. Progress to Straddle and Pike raises.

Push Press (3RM)

6 Sets to work up to your heavy 3RM Push Press.
Take 3 minutes in between sets to attempt 10 unbroken pullups and rest.

Weighted Lunge, Burpees, DUs (Time)

3 Rounds for time:
10 X Weighted Lunge 135/95# – 5 per leg
10 X Burpees
20 X Double Under
Performance weight will range between 95-115/65-85#. Fitness Weight will be 45/35#. Bar should be in Front Rack. RX+ will go OH. 3:1 Exchange rate Doubles:Singles

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