Train West Van – CrossFit
Warm Up (No Measure)
1:00 – 2:00 on Machines
Ramping up pace in your group of 4
WOD (Calories)
4 Sets
1:00 Bike Cals
1:00 Row Cals
1:00 Ski Cals
– 1:00 Rest –
1:00 Bike Cals
1:00 Row Cals
1:00 Ski Cals
– 2:00 Rest –
– Week 2 of Triangle Progressions
– As with last week, transition at 0:50
– Aim is to Hold +/- 2 Cals
Compared to Week 1
– For Example, you held 14 Cals Week 1, this week should be 12-16 Cals depending on how you feel
– This will be extremely hard, some drop off is expected, so continue to push yourself to your test paces
– Anyone not booked into 16 will be doing :
C2 Bike
Row
Burpees
Extra Credit (Weight)
3 Sets
0:30 Sandbag Hold or Double KB Front Rack Hold
[Rest 0:20]
4-6 Front Squats w/2111 Tempo [65%]
[Rest as needed]