Train West Van – CrossFit
Warm Up (No Measure)
Back Squat Warm Up w/Coach
Hips/Ankles/Hinge + Glute Activation
Back Squat
1 x 2
Build to a Max Effort Double for the Day
– Max Effort means, strong double or the day, not a 2RM
– If your Front Squats is Significantly Weaker than Back Squat, [Less than 80%] you can opt for Front squat
WOD (5 Rounds for reps)
4-5 Sets [24:00-30:00]
0:30 Max Effort Echo Bike Sprint
1:00 Burpees Over Paralletes
Rest 4:30 on C2 Bike/Ski/Row
RX+ = Burpee Box Jumps [24/30″]
Record Calories and Reps per round