CrossFit North Vancouver

Community Based Fitness

  • Get Started
  • Schedule
  • Our Community
    • Coaches
  • Programs
    • CrossFit Kids
    • CrossFit
  • Contact
  • Blog

January 8th

January 7, 2014 By Coach

PREP & MOBILITY
10 min

Dynamic Stretch

SKILL/STRENGTH
20 min

8 Rounds per Movement
10 sec. on, 20 sec. off
1 min rest between movements

Mechanics

Knees to Elbows – controlled descent
L-sit – hold in tuck position
Skin-the Cat Progressions
Ring Holds

Consistency

Knees to Elbows – hold in tuck position,
body parallel with ground
L-sit – one leg extended
Skin-the Cat to Tuck to one Leg Extended
Ring Holds with Palm Turn Out

Intensity

Front Lever
L-sit
Back Lever
Iron Cross

CONDITIONING
25 min

CrossFit/CrossFit Sport

7 Rounds
Barbell Complex
1 Clean Pull
3 RDL
1 Hang Clean
3 Front Squats
1 Shoulder to OH
Rest as needed bewteen rounds
go heavy as possible.

RECOVERY & MOBILITY
5 min

Forearm and Bicep Mob

Todays WOD

CFNV_kids_sb
Two Rivers Meats
CrossFit North Vancouver
Unit 116, 2455 Dollarton Hwy
North Vancouver, BC
V7H 0A2
604-341-0836
 
Follow @crossfitnv
  • Facebook
  • Google+
  • Twitter
  • YouTube
  • CrossFit Program
  • CrossFit Kids
  • Rates
  • Schedule
  • Our Community
  • Testimonials
  • Blog
  • Todays WOD
CrossFit Journal: The Performance-Based Lifestyle Resource
CF_Kids
pureathletics

© Copyright 2013 PureAthletics Ltd. · All Rights Reserved