Friday, 21 September 2012

Coaches Prep Course atĀ NorCal CrossFit


With a partner*, completeĀ as many rounds as possible in 20 minutes of:

5 Chest-2-Bar Pull-ups

5 GHD Sit-ups

10 Pistols

10 Weighted Walking Lunges (45/25)

200m Run


…after WOD is complete, rest 5 min


Now pair up with another partner group and perform:

Max meters rowed in 15 minutes, rotating partners every 250m



Post AMRAP rounds and reps, and total meters rowed to comments

*Partners alternate exercises throughout AMRAP; A does C2B, B does GHD, A does Pistols, B does Lunges, A does Run. Now B does C2B, A does GHD, etc.