Call Us: 604.526.5196

July 11, 2014

Main – CrossFit Group WOD

No more “I don’t have time to cook” excuses. Caveman Grocer will be delivering pre-made paleo meals to our gym! Please see the sign up sheet on the cork board, and please only put you name down if your are planning to order. We need to make sure there is enough demand. If you have any questions, ask Mike or Ty.

Tabata – Coach’s Choice (No Measure)

Might be one movement. Might be a grab bag. Hope your coach is in a good mood. šŸ˜‰
then

90 front plank
45 seconds right side
45 seconds left side

Metcon (No Measure)

Perform all set for each movement back to back with a short rest between.

– Top position 3 x 5-10 secs
– Dips 3 x 3-5 reps
– Reverse row sitback 3 x 3-5 reps
– Tuck/L-sit 3 x 5-10 secs
– Chin/Pull up 3 x 1-3 reps

https://www.youtube.com/watch?v=LDSAF2qsH_A

After you finish, spend remaining time working on a skill set or 2. (eg. Handstands, double unders)

Metcon (Time)

3 rounds for time

400m run (or row)
10 Power Cleans (135/95)
10 Shoulder to Overhead (135/95)
10 Pullups

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