CrossFit North Vancouver

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Monday July 21, 2014

July 20, 2014 By Coach

CrossFit


Warmup/Preparation – 10 min
(7min) Dynamic Warmup
(3min) Bracing Application-Apply core bracing techniques to Beat Swing on Rings

Skill/Strength – 15 min
Muscle Up Progressions a. Beat Swings on rings 3sets x 8reps b. Transitions 3sets x 8reps (Low rings, starting laying on floor. “trace ribs”) c. Feet on Box – Hips high Transition 3sets x 5reps

Conditioning – 35 min
For Time 2000m Row, 100 m Run, 1500m Row, 200m Run, 1000m Row, 400m Run, 500m Row, 800m Run (30 minute Cap)

Recovery – 5 min
After Class – 800m walk cool down
Mobility https://www.youtube.com/watch?v=5EiUquYdyPU

Bootcamp


Warmup/Preparation – 10 min
Dynamic Warm Up

Skill/Strength – 10 min
Rowing Technique

Conditioning – 35 min
For Time 2000m Row, 100 m Run, 1500m Row, 200m Run, 1000m Row, 400m Run, 500m Row, 800m Run (30 minute Cap)

Recovery – 5 min
After Class – 800m walk cool down
Mobility https://www.youtube.com/watch?v=5EiUquYdyPU

Competitor


Before CrossFit: EMOM x 5 min – 2 Strict HSPU with same range of motion used last week

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Todays WOD

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Two Rivers Meats
CrossFit North Vancouver
Unit 116, 2455 Dollarton Hwy
North Vancouver, BC
V7H 0A2
604-341-0836
 
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