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Monday 15 July

By July 15, 2019Uncategorized

CrossFit Kitsilano – CrossFit


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Warm-up (No Measure)


3 Sets

10m Lateral step right + left
10 barbell kang squats
10m duck walk

Box Squat (6×5)


Set up box so when seated hip crease is at knee level. Squat to the box, shins vertical, pause , explode up
Speed reps.

grab a stop watch and measure time from the bottom to lock out. Ideal timing should be between .6-.8 seconds.

90-120 seconds rest between sets

Metcon (Time)


Buy in:
50 burpees

3 Rounds:

12 Deadlifts 185/135
20 pistols (alternating)

Cash Out:
50 burpees