Train West Van – CrossFit
Warm Up (No Measure)
Switching w/Partner for Foam Roller
0:30 Thoracic Spine Foam Roll each
0:30 Scap Push Ups
0:30 Face Pulls
0:30 Kneeling Thoracic Rotation
x 2
Bench Press (AMRAP – Reps)
3 Sets
Barbell Bench
Set 1 – 3 Reps [82%]
Set 2 – 2 Reps [87%]
Set 3 – Max Reps [90-92%] [-1]
[Rest 1:00]
6 Alt Uneven Plyo Push Ups
[Rest as needed]
WOD (Time)
Teams of 2
– Divide Work As Evenly as possible
– One Athlete Working at a time
60/75 Cal Row
42 Toes To Bar
42 DB Box Step Ups [20″]
30 Toes To Bar
30 DB Box Step Ups
18 Toes To Bar
18 DB Box Step Ups
60/75 Cal Row
42 Pull Ups
42 V-Ups
30 Pull Ups
30 V-Ups
18 Pull Ups
18 V-Ups
– Two DBs, Keep Transition Quick
RX+ = 35/50lbs, Chest To Bar Pull Ups