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Monday December 17, 2012

CrossFit Lower Mainland

CrossFit Tough.

Good Day! Hope you had a great weekend!

Today’s Workout:

Warmup:
3 Rounds (for quality)
5 Turkish Get-Ups (per Arm)
10 Toes-To-Bar (or leg raises as high as possible)
15 Hollow Rocks

Strength
7 Rounds of:
3 Hang Squat Cleans + 1 push Jerk

WOD
Fitness
Run 400m
20 Hand Release Pushups
30 Walking Lunges
20 KB Swings
20 Hand Release Pushups
20 Walking Lunges
10 KB Swings
Run 400m

Performance
Run 400m
40 Hand Release Pushups
30 Single Arm KB OH Walking Lunges 35/25lb
20 Power Cleans 95/65#
30 Hand Release Pushups
20 Single Arm KB OH Walking Lunges 35/25lb
10 Power Cleans 95/65#
Run 400m

RX
Run 400m
40 Hand Realease Pushups
30 Single Arm KB OH Walking Lunges (15l/15r)
20 Power Cleans 115/75#
30 Hand Release Pushups
20(steps) Single Arm KB OH Walking Lunges 24/16kg (15l/15r)
10 Power Cleans 115/75#
Run 400m

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

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