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CrossFit Coquitlam – WOD June 27, 2013

 

P1090026Today’s Workout
Warm-Up
Practice – 10 minutes
Kick-Up to Handstand Hold (freestanding)
New to the freestanding handstand, work with a coach to develop just the kick for today.

Strength
Five sets of:
Shoulder Press x 2-4 reps
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps (either using the evil wheel or a barbell)
Rest 90 seconds

WOD
Fitness
Three rounds for time of:
20 Kettlebell Swings (25/12-20lbs)
20 Push-Ups (box support)
400 Meter Run

Performance & RX
Three rounds for time of:
30 Kettlebell Swings (53/36 lbs) (45/25lbs) – Perf
30 Push-Ups
400 Meter Run

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