Train West Van – CrossFit
Warm Up (No Measure)
0:20 Work / 0:10 Rest x 15
1] Squat Hold – 1″ Above Parallel
2] Mountain Climbers
3] Skater Hops
4] Hollow Hold
5] No Jump Burpee
Back Squat
Every 1:30 x 6 [9:00]
3 Back Squats [65% of Heavy Single]
WOD (AMRAP – Rounds)
EMOM x 20
1] 0:50 Echo Bike
2] 30-50 CrossOver Single Unders
3] 0:50 C2 Bike
4] 10 Burpees To Bar – Ensure it is High
Both Bikes at 7-8/10 RPE
– This week is a Deload Effort week. These are important
when it comes to training for Crossfit and any proper training methods.
All Efforts should remain below 8/10 On WODs
If your effort is exceeding this, lower the reps, speed or loading