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CrossFit Coquitlam WOD – September 24, 2013

volunteers

 

Once again, we can’t thank all the volunteers enough, with out your help this event never would have taken place!!

Today’s Workout
Warm-Up
3 Rounds:
20 x Dowel Dislocate
20 x Jumping Jacks
10 X Scap Slide
5 X Bergener Warm-up

Strength
Five sets of:
4 X Shoulder Press (Work up to your heaviest weight on set 4; download the 5th)
Rest 90 seconds
2 X Weighted Pull-Ups – Progression = negatives
Rest 90 seconds

WOD
Fitness
Three sets for times of:
Row 300 Meters
100 Single-Unders
15 Abmat Sit-ups
Rest 3 minutes

Performance
Five Sets for time of
Row 500 Meters or Run 400 Meters
50 Double-Unders (3:1 ratio for singles)
15 Toes to Bar-RX or 15 Knees-2-Elbows-Perf
Rest 3 minutes

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