Main – CrossFit Group WOD

It has been booked. We’re off to the Langley Extreme Air Park March 30th. Cost is $22 and includes 1.5 hours bouncy goodness and trampoline socks (which you keep). Space is very tight. 20 people (we might be able to squeeze ‘em for a few more) so if you are interested, don’t delay. Book here:

Med Ball Warm-up (No Measure)

With a partner, 30 seconds each of:
1./Two hand shove through chest
2./ Twist to right and shove
3./ Twist to left and shove
4./ Seated twist to right and shove
5./ Seated twist to left and shove
6./ Ballistic sit-up
Followed by 3 rounds for quality:
5 Ring Row
5 Push Up
20 Hollow Rocks

Hang Power Clean

Spend 20 minutes working up to a heavy Hang Power Clean

200m Row X 4 (4 Rounds for time)

4 Attempts to pull 200m Row as fast as possible. Take 2-3 minutes between efforts. Note score for each round.