Train West Van – CrossFit
Dynamic Warm Up w/Coach (No Measure)
Wrist Mobilization, Hip Rotations,
Hip Airplanes,
Groiners, Inch Worms – Vary Stance
Leg Swings
Sumo Deadlift
5 Sets of 5
[45-60% of Max]
[working on speed off the floor]
[Rest 2:00 Between Sets]
WOD (AMRAP – Rounds and Reps)
AMRAP 20:00
400m Run
10 DB Hang Power Cleans
10 DB Front Squats
10 Pull Ups
RX+ = Chest To Bar Pull Ups
Extra Credit (Time)
Forearm Plank for Max Duration
Time stops when Hips sag below shoulders