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CrossFit Coquitlam – WOD June 28 2013

We’ll be at the Golden Spike Festival this weekend at Rocky Point Park. C’mon by, say hi, talk to non-CrossFitters, show them how to swing a kettlebell. Earn a beer.

There will be no Yoga class Sunday at Noon. Spenser is off breaking hearts in the interior.

We will be running limited hours on Monday. Sorry I don’t have the schedule yet. We’ll shoot out an email blast and FB alert. Stay tuned and have a beauty long weekend!

Today’s Workout
Warmup
5 Minutes Shoulder Mobility
10 Minutes Muscle-Up and Muscle-Up Progression practice
(We got 5 pounds of chalk to go with those new steel rings. Chalk up that false grip!)

Strength
Six sets of:
Deadlift @ 2111
(set 1 = 3 reps, set 2 = 2, set 3 = 1, then repeat – 3, 2, 1 for sets 4-6)
(Must maintain PERFECT posture and mechanics or the rep will be considered a failed attempt.)
Rest 60 seconds
L-Sit x Max Hold (or elapsed time of 45-60 seconds)
Rest 2 minutes

WOD
For max reps:
3 minutes of Burpee/Pull-Ups
Rest 2 minutes
2 minutes of Burpee/Pull-Ups
Rest 2 minutes
1 minute of Burpee/Pull-Ups

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