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CrossFit Coquitlam – May 28 2013

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We’ve got quite a few signed up for the Whitewater Rafting trip on July 11-13th. Click here for more information and to get signed up.

Today’s Workout
Warmup
4 ROUNDS:
Hold One Arm Handstand (Attempt)  for 20 seconds
Recover 40 seconds
Hold L Hang  for 20 seconds
Recover 40 seconds
Alternate arms each round

Strength
BackSquat
5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.

WOD
Fitness – Half Daniel
For Time:
25 Ring Rows
200m Run
11 Thrusters 45/35
400m Run
11 Thrusters 45/35
200m Run
25 Ring Rows
Post total time.

Performance & RX – Daniel – 30 Minute Time Cap
For time:
50 Pull-ups
Run, 400 m
21 Thrusters, 95/65 lbs 75/45Perf
Run, 800 m
21 Thrusters, 95/65 lbs 75/45Perf
Run, 400 m
50 Pull-ups

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:




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