CrossFit Prince George – WOD

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Warm-up (No Measure)

Mini Triathlon Warm-Up just to get everyone moving and the heart rate up!

2:00 Run

2:00 Bike

2:00 Row

Then move into Teaching Warm-up!


Metcon (5 Rounds for reps)


8 SETS EACH, :20 ON / :10 OFF

TABATA 1 – Plate Ground to Overhead (45/35)|(25/15)

TABATA 2 – Alt. V-Up

TABATA 3 – Plate OH Lunge (45/35)|(25/15)

TABATA 4 – Box Jump (20/16)

TABATA 5 – Cal. Bike

-Rest 1:00 b/t Each Full Tabata-


Warm-up (No Measure)


T1 – Banded Tricep Pull-Down

T2 – Double DB Curl (light)

*8 Sets Each, Alternating Movements.

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