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CrossFit In Coquitlam – April 2nd 2013

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Today’s Workout
Warmup
3 Rounds:
3x or 5:00
Bear crawl => 2 forward rolls => 10m Walking Lunge => 10 squats => basic dot drill x 10 => 5 squats => 10-meter side shuffle => 180-degree turn => 10-meter side shuffle => 50-meter back pedal

Strength
Five sets of:
Back Squat x 2-4 (65-85% 1RM)
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps
Rest 2 minutes

WOD
Fitness
For Time
Run 400 Meters (or row 5000 m)
followed by:
3 Rounds:
30 Double Unders or 90 Singles
20 KB Swings 15-25lbs
10 Push-Ups

Performance
For Time
Run 800 Meters (or row 1000 m)
followed by:
3 Rounds:
30 Double Unders or 90 Singles
20 KB Swings 45/25lbs
10 Handstand Push-Ups or HSPU Progression

RX
For Time
Run 800 Meters (or row 1000 m)
followed by:
3 Rounds:
30 Double Unders
20 KB Swings
10 Handstand Push-Ups

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