Train West Van – CrossFit
Warm Up (No Measure)
Dynamic Mobilization w/Coach
– 5/5 Arm Swings per direction
per side
10 Standing Alternating Toe Touch
5 Sprawls
10 Alternating Groiners
10 Scap Push Ups
5/5 Kneeling Thoracic Rotations
10 Wrist Rocks
20 Down Dog Calf Pumps
10 Piked SHSPU
WOD (AMRAP – Reps)
2 Rounds
2:00 Ski
1:00 Piked SHSPU
1:00 Double Unders
1:00 Toes To Bar
1:00 Wallballs
– 2:00 Rest –
2 Rounds
2:00 Row
1:00 KB/DB Snatches [5/5]
1:00 Wallballs
1:00 Hand Release Push Ups
1:00 Box Jump Overs [Step Down]
-2:00 Rest –
RX+ = Strict HSPU, Ring Muscle Ups instead of HR Push Ups, 35/53 KB, 20/24″ Box
In groups, One Athlete Starting on Ski, One on Row and 2 Athletes Starting Staggered by 2:00
– Share Area, Set out Row and Ski Back to Back, 1 Wallball and Spot Ideally between Group, 1 Wall Space for Gymnastics – Can do HR Push Ups and Piked in same HSPU Space , 1 Box, KB and A Pull Up Bar for Toes To Bar
Accessory (No Measure)
2 Sets
12-15 DB Lateral Raises [8/10 RPE]
[Rest 0:45]
1:00 Wall Sit
[Rest 0:45]
1:00 Max V-Ups [1 Sec Pause at top]
[Rest 0:45]