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Monday November 18th 2012 Crossfit Coquitlam WOD

The week is out and shoulders are back!!

Hey everyone, we are one step closer to finishing up our whole30 and I wanted to share some of the science behind Paleo and its reasoning’s. These sites are all heavy on the technical side of things, but worth digging into if you’re the nerdy type.

WOD:

Warm:

Cartwheels practice 10mins

Tech:

Shoulder Press: 5 x 5

+ Mobility

WOD: 15min AMRAP

Push Press x 8 @ 115 / 75

KB Swing  x 12 @ 53 / 35

Box Jump x 8 @ 24″

Performance:

Push Press x 8 @ 75 / 45

KB Swing  x 12 @ 44/25

Box Jump x 8 @ 24″

Fitness: 10 mins

Push Press x 8 @ 25 – 75

KB Swing  x 12 @  Scale

Box Jump x 8 @ Scale

 

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