Train West Van – CrossFit
Warm Up (No Measure)
0:20 Work / 0:10 Rest x 12
Scap Circles On Bar
Lunges w/Thoracic Reach
Shoo The Chickens
V-Ups
Upper (No Measure)
2 Sets
Max Strict Chin Ups
[0:30 Rest]
15 Ring Rows [Challenging Progression]
[0:30 Rest]
10-12 Single Arm DB
Upright Rows / Side [3011]
[0:30 Rest]
Hollow Body Hold – Max Duration
[Rest 2:30]
RX+ = Max Strict C2B
GHD Hollow Hold if possible
WOD (Time)
For Time [26:00 Cap]
1500m Row or Ski
30 DB Box Step Ups [20″]
1000m Row or Ski
20 DB Box Step Ups
500m Row
10 DB Box Step Ups
RX+ = 40-30-20, 35/50lbs x 2
If needed – Bike 3000,2000,1000m