Train West Van – CrossFit
Warm Up (No Measure)
2:00 Machine of Choice
[Get out for WOD]
Squat Warm Up w/Coach
Squat (Weight)
4 Sets
1.1.1 [Reset between each rep]
Jumping Back Squat [35/45lbs]
– Jump as high as you can, land soft
[Rest as needed]
4 Sets of 3 [60-70%]
1+1/4 Front Squat
[Rest as needed – Keep midline tension throughout]
**Sub Good Mornings if unable to Jump Squat
WOD (Time)
For Time [24:00 Cap]
12-11-10-9-8-7-6-5-4-3-2-1
Machine Calories
Box Jump [Step Down]
RX+ = Echo Bike + 24/30″ Box