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Friday July 15th, 2016

July 14, 2016 By Coach

CrossFit


Warmup/Preparation – 15 min
Dynamic Warm Up

Skill / Strength – 25 min
Rest as needed between sets.

Rx’d work:
4 rounds for quality:
5 to 50ft of handstand walk
10 strict toes to bar
10 plate walks – wall or freestanding

Scaled work:
4 rounds for quality
10 shoulder touches (off box or wall)
10 V-ups
10 plate walk against wall

Conditioning – 15 min
50 Burpee Box Jumps (20/24) for time.

Recovery – 5 min
Banded shoulder stretches on the rig

Bootcamp


Warmup/Preparation – 15 min
Dynamic Warm Up

Skill / Strength – 10 min
Handstand Hold x5

Conditioning – 30 min
AMRAP in 30min:
800m Run
30 Burpee Box Jumps
1000m Row
30 Burpee Box Jumps

Recovery – 5 min
Banded shoulder stretches on the rig

Sport


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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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