Train West Van – CrossFit
Warm Up (No Measure)
2:00 Machine Of Choice
2 Rounds
10 Scap Push Ups
3-5 Yoga Push Ups
20 Banded Pull Aparts
Core Accessory (No Measure)
2 Rounds
1:00 Max Reps Ab-mat Sit Ups /
GHD Sit Ups
[Rest 0:30]
1:00 Side Plank Per Side [Forearm]
[Rest 0:30]
1:00 Alternating Bicep Curl w/Iso Hold
[Rest 0:30]
WOD (AMRAP – Reps)
3 Sets
3:00 Work / 3:00 Rest on Bike
9/12 Cal Row
12 Hand Release Push Ups
7/10 Cal Row
AMRAP DB Bench IRT
RX+
12/15 Cal Ski
15 Hand Release Push Ups
8/10 Cal Ski
AMRAP Ring Dips IRT
No Banded Ring Dips, choose DB Bench
Space for 8 Athletes to Ski and 8 to Row
Moderate Bench Press Weight -Something you can
do at least 10 reps while fatigued
Extra Credit (No Measure)
4 Sets
12/12 Single Leg DB Romanian Deadlifts [2020 Tempo]
30 Air Squats As FAST as possible
1:00 Wall Sit
Rest as needed between sets
No Breaks between movements