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Crossfit Coquitlam – May 10th 2013

sisay

All classes a go for this weekend! have a good one!

Today’s Workout

Warmup
3 – Rounds
10 medicine ball cleans => 2 forward rolls => 10m bear crawl => 10m Crab Walk => 2 Cartwheels => agility ladder => 100m Run Forwards => 100m Run backwards

Strength
Three sets of:
Bench Press x 6 reps @ around 6-75% 1RM
Rest 15-20 seconds
Dynamic Push-Ups x 10 (place your hands in a different spot each pushup)
Rest 3 minutes

WOD – This is one of the WODs that our team going to Regionals is going to have to do. Due to limited rowers we’ll get this one going in waves. Note: This one is a quick benchmark. See how well you can do.
Jackie
1000m Row
50 Thrusters (45/35) (scale as necessary)
30 Pullups (scale as necessary)

Log your time!!!

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