Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Core Accessory (No Measure)
Every 2:00 x 8 Alternating [16:00]
Mins 1 and 2
10 V-Ups
10 Tuck Ups
Max Effort Hollow Hold
Mins 3 and 4
0:45 Side Plank / Side
WOD (Time)
For Time
400m Run
21 Burpees
21 Goblet Box Step Ups [35/53 KB]
84 Double Unders
400m Run
15 Burpees
15 Goblet Box Step Ups [35/53 KB]
60 Double Unders
400m Run
9 Burpees
9 Goblet Box Step Ups [35/53 KB]
36 Double Unders
– Box Step Up [20/24″]
WOD (4 Rounds for time)
If you did Murph Yesterday
Every 7:00 for 4 Rounds
Solo or w/Partner
40/50 Cal Row
40/50 Cal Echo Bike
Keep Rounds under 5:00
Adjust numbers to ensure this happens – Example – at 5:00 if you have
30 out of 50 Cal Bike complete – Drop both numbers to 30-40 to ensure
we finish under 5:00