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CrossFit Coquitlam March 4 2014

Main – CrossFit Group WOD

Agility Ladder Drills (No Measure)

10 Minutes Ankle Mobility and Agility Ladder Drills

03042014 – T Test of Agility (Time)

Set out four cones as illustrated in the diagram above (5 yards = 4.57 m, 10 yards = 9.14 m). The subject starts at cone A. On the command of the timer, the subject sprints to cone B and touches the base of the cone with their right hand. They then turn left and shuffle sideways to cone C, and also touches its base, this time with their left hand. Then shuffling sideways to the right to cone D and touching the base with the right hand. They then shuffle back to cone B touching with the left hand, and run backwards to cone A. The stopwatch is stopped as they pass cone A

03042014 – Multiple EMOM (AMRAP – Rounds)

EMOM #1 – 8 Minutes
Evens
3 Ground to OH (70% 1RM or 115/75)
5 burpees

Odd
10 second top of Pull-up/ring-row hold
10 second bottom of push-up position

(good shoulder position for each, shoudlers stay back and down, limit ROM if necessary)

rest 3 minutes:
EMOM 2 – 8 minutes

Evens
8 Thrusters (95/65)

Odds
L-sit (Rx=30 seconds)

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