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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Wednesday, November 13, 2013

Fitness & Performance:
A. 2 sets:
60 sec L-sit
60 sec bridge
60 sec reverse plank or batwing plank
60 sec splits left
60 sec splits right
60 sec middle splits
B. Spy vs. Spy
3 sets each, with a partner:
AMRAP plate burpees while partner rows 500M
Rest 1 min in between efforts

Fitness:
A. 2 sets:
60 sec L-sit
60 sec bridge
60 sec reverse plank or batwing plank
60 sec splits left
60 sec splits right
60 sec middle splits
B. 10 sets:
5 hard pulls on the rower @100%
row at easy recovery pace for the remainder of the minute
Buy in and cash out with 4 gym lengths sled pull alternate backward and forward.

Competition:
Your choice of Performance WOD or barbell club or both

Coach’s Tips

For those of you who have been coming on Wednesdays for the last few weeks, we are continuing with our progression and trying to hold on a bit longer than last week. Use the same variations as you used last week.  Try to stay comfortable and prop yourself as needed for the splits and the L-sit.  For Part B, you will be working with a partner.  The first person will row 500M as quickly as possible while the partner does as many plate burpees as possible.  Rest 1 minute, then switch.  Do this for a total of 3 rounds. Your score is the number of burpees you completed while your partner rowed.

Please record your 500M splits, as well as number of burpees per round.

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