Train West Van – CrossFit
Warm Up (No Measure)
0:20 Work / 0:05 Transition x 15
1] Scap Push Ups
2] Floor Wrist Stretch
[Coach Switch Each Round]
3] Sampson Stretch
4] Squatting T-Spine Rotation
5] Run Prep
[High Knees/Walking Floor Sweep/Pogos]
Handstand Work (No Measure)
4 Sets
0:10-0:20 Box Piked Single Arm Handstand Hold / Side
[Rest 0:30 between sides/sets]
4 Sets
20 Wall Facing Shoulder Taps [Controlled]
OR
25′-50′ HSW
4 Sets
25/25′ Double DB Overhead Carry [Controlled]
OR
25′ Single Arm Overhead Carry [Heavy]
WOD (AMRAP – Rounds and Reps)
AMRAP 20:00
400m Run
20 Single DB Box Step Ups [20/24″]
5 Wall Walks
20 Burpees Over DB
RX+ = 35/50lbs
10 Wall Walks