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Thursday November 22, 2012

CrossFit Vancouver

Warmup:

3 Rounds (not for time)
10 yard barb-wire crawl (imagine the barbwire. Hips graze the ground. No whining)
30 second L-Sit Hang
1 Rope climb

Strength
Front Squat 3-3-3-3-3
3 high box jumps between sets

WOD – kinda like Dirty 30…kinda

Fitness

For Time:
30 Abmat Sit-ups
30 Squat Cleans, 45/35
30 Leg Raises
30 Box Jumps,
30 Lunges each leg
30 Assisted Pull-ups or Ring Rows
30 Burpees (chest on the deck not necessary)

Performance

For Time:
30 Abmat Sit-ups
30Squat Cleans, 95/65
30 Toes to Bar
30 Box Jumps, 24″/20″
30 Lunges each leg
30 Pull-ups
30 Burpees

RX

For Time:
30 Abmat Sit-ups
30 Squat Cleans, 135/95
30 Toes to Bar
30 Box Jumps, 30″/24″
30 Lunges each leg
30 Pull-ups
30 Burpees

 

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