Call Us: 604.526.5196

CrossFit Coquitlam WOD – September 12 2013

Announcements!

1./ Looking for a few more Scaled teams for PentathaWOD next weekend. Teams of 2 Men or 2 Women. Grab a partner and have some fun!
2./ Spenser is going to start running a Yoga class on Thursday evenings at 830PM (starting tonight!). No reservation required.

Today’s Workout

Warmup
Medball Warmup with a partner. 30 seconds each then switc
1. 2 Hand shove
2. Twist Right
3. Twist Left
4. Seated Twist Right
5. Seated Twist Left
6. Ballistic sit up

Get the bar ready for strength

Strength –

EMOM – 10 Minute

3 Power Snatch – Weight should be heavy – Form should be fabulous

WOD
In teams of two, with only one partner working at a time, complete five (three for Fitness) rounds for time of:
50 Kettlebell Swings (50/35)-RX (45/25)-Perf (25-35/15-25)-Fitness
40 Burpees
30 Box Jumps (24/20)-RX

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

Request A Complimentary Fitness Assessment Below:


*

*

*

*

*



*