Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Rope Climb
10:00 Practice
WOD (Calories)
Teams of 2
3:00 Work / 2:00 Rest x 6
400m Run
AMRAP Cal Bike IRT
AMRAP Wallballs IRT
– Athletes limited by Upper Body Endurance More – Swap Bike for Ski
– Focus is on MAX effort Calories on the Bike after the run and unbroken sets on the Wallballs after the run
– 400m Run must be done under 2:00, if not, scale to 200-300m
in alleyway but still push Run HARD
– Switch each round who is returning to Cal Bike and who is returning to
Wallballs
Scaling – Unable to Run = 40 Reverse Lunges w/Light DBs