Train West Van – CrossFit
Warm Up (No Measure)
3 Sets
1:00 Row/Ski/Bike
4/4 Mini Plank Clock
Burpee/Gymnastics (No Measure)
3 Sets
5 Jump to Plank + Inch Worm
0:15 Pike Compression
3 Sets
6 Slow Down Dog to Step Up
[Alternate Legs]
[Rest 0:30]
0:30-1:00 Handstand Hold
[Rest 1:00]
Increase speed over 3 Sets
WOD (AMRAP – Rounds and Reps)
25:00 AMRAP
Teams of 2
Alternate Movements
2 Wall Walks
4 Strict Pull Ups
6 Box Jumps
5:00, 10:00, 15:00, 20:00
– Complete 25/30 Cal Row
RX + = L-Pull Up + Wallwalk Complex = 1 WW + 1 WF SHSPU
24/30″ Box Jump
Extra Credit (No Measure)
100-150 Banded Tricep Extensions