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What is CrossFit?

CrossFit is “constantly varied, functional movements executed at high intensity.” Recognizing that the breadth and depth of a program’s stimulus will determine the breadth and depth of the adaptation it elicits, our prescription of functionality and intensity is constantly varied. High Intensity – no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly. Functional Movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements. At CrossFit Vernon you can expect the workouts to involve many variations of gymnastics moves, running and weightlifting. Contact us with any questions or to book a free trial session.

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280416

Skill
Kipping pull-ups > Butterfly pull-ups

3 Rounds for time:
Run 1 lap,
10 Pull-ups,
250m row
10 DB Push-press

CrossFit Lite 29/04/16

Warmup:
DODGEBALL!!
& Mobility

WOD:
30 minute AMRAP:
1 Sled Pull
20 Walking Lunges
10 Ring Rows
20 Calories
20 Air Squats
10 Pushups