2nd last workout with Crossfit BC, Vancouver, Canada

Back in Vancouver, Canada I dropped in on my Crossfit gym, Crossfit BC, to sweat it out for the second last time there.  I also couldn’t pass up the opportunity to do crazy abs with the lunch time crew one last time.  Thanks for the pain guys, I will continue the crazy abs tradition in Australia! 

Warmup = 400 m run

In teams of 2, the first person completes the exercise then rests whilst the second person goes:

 3 X the following:

·         5 ring dips

·         10 power cleans (65 lbs)

·         15 pullups

·         20 burpees

·         25 wall balls (14 lbs)

·         30 box jumps

Time = 34:28

Finish off with Tabata crazy abs (20 secs on: 10 secs rest - 8 x through)

·         Russian twists and hollow rocks

Thanks very much Crossfit BC!!