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CrossFit Coquitlam January 15 2014

Main – CrossFit Group WOD

BFIT 60 Day Challenge is well underway. The scoreboard really doesn’t mean too much at this early stage, but here it is for everyone keeping score at home.

We have a BFIT outing to Kerrigan Gymnastics this Sunday at 10AM. Check out the video on our Blog for a message from Coach Errol.

It’s a way out, but Coach Colby has arranged for another Blood Donor drive on Feb 7th. There is a sign-up sheet between the two displays.

Tabata – Coach’s Choice (No Measure)

Might be one movement. Might be a grab bag. Hope your coach is in a good mood. šŸ˜‰
Followed by 10 minutes mobility -focus on shoulders and hips.

Bulgarian Split Squat & Negatives (No Measure)

3 Sets of:
8 Bulgarian Split Squats (per leg)
Rest 60 seconds
5 Negative Pull-Ups
Rest 60 seconds

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
This is one of the toughest Girls out there. I highly recommend scaling this one:

Scaled:
15 Minute AMRAP
5 HSPU or Stinkbug or Inverted PushUp
10 Box Steps
15 Pull-ups or Assisted Pull-Ups or Ring Rows

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