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CrossFit in Coquitlam January 22, 2013

Brenda doing dips waaaay too fast

Brenda doing dips waaaay too fast for our camera.

Today’s Workout

Warmup
Three rounds – not for time
Handstand Walk – 10 m (or 3 wall climbs)
2 Rope Climbs – Or rope climb progressions from laying onyour back
Skin the Cats – or 6-8 Scapula Slides

Strength
Take 15 minutes to work up to a heavy split jerk

WOD
Fitness
10 Rounds
10 Deadlifts 55/35
15 pushups

Performance
10 Rounds
10 Deadlifts 95/65
15 pushups

RX
10 Rounds
10 Deadlifts 135/95
15 pushups

 

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