Train West Van – CrossFit
Warm Up (No Measure)
0:20 Work / 0:05 Rest x 8
Plate Ground to Overhead
Scap Push Ups
Kneeling Thoracic Rotations
[Switch on Second Round]
Alternating V-Ups
Upper (4 Rounds for weight)
4 Sets
16 Alternating
Top to Top DB Bench Press
[Rest as needed]
8/8 Box Supported Tripod DB Rows
[Rest as needed]
4 Sets
5 Ring Dips [*Challenging progression]
[Rest as needed]
5 Pull Ups [*Challenging progression]
[Rest as needed]
*Challenging progression = Lightest band/Heaviest weight
()
WOD (4 Rounds for reps)
4 Sets
1:00 Max Hand Release Push Ups
1:00 Max V-Ups
1:00 Max Burpee Pull Ups*
1:00 Rest
RX+ = Muscle Ups
– Fatigued Based Burpee Pull Ups and Muscle ups with core fatigue leading in. We should be looking for
6-12 Burpee Pull Ups/Muscle Ups, if we are falling off that
pace, cut work time to 0:45 for all