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CrossFit Coquitlam WOD – September 25 2013

Today’s Workout

Warm-Up
Thre Rounds
Bean Counter Run
10 MountainClimbers (per leg)
30 second hold at bottom of squat (use support, get on your heels)
10 Supermen (hold last one as long as possible)
30 Seconds Hip Capsulation Distraction per leg

Strength
Four sets of:
5 X Back Squat
*Coaches please review the “spot” before you start*
Rest 60 seconds
10 Single-Arm Trap 3 Raises (per arm)
Rest 60 seconds

WOD
Fitness
Three rounds for time of:
20 WallBalls (10-14/6-10)
20 Push-Ups
Run 200 Meters

Performance & RX
Five rounds for time of:
20 Wall Ball Shots (20/14)
20 Push-Ups
Run 200 Meters

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