Train West Van – CrossFit
Warm Up (No Measure)
0:20 Work / 0:10 Rest x 15
KB Windmill Left
KB Windmill Right
Quadruped Scap Push Up
Single Skip/Speed Steps
Barbell Good Morning
Deadlift Primer (No Measure)
3 Sets
15-20 Banded Rows
[Rest 0:30]
5 Deadlifts w/4040 Tempo Empty Bar to Build to 70%
[Rest 0:30]
15 Hollow Rocks
[Rest 0:30]
Deadlift (EMOM x 8
3 Deadlifts @ 60-70% w/3 Pause at Knee
**Same weight across)
Teams of 2 (AMRAP – Rounds and Reps)
One Athlete Working at a time – Divide Work Evenly
AMRAP 10:00
[Fitness]
30 Double Unders
6 Single Arm Devil Press
+ 2 Per Round
[Comp]
12 Single Arm Devil Press
60 Double Unders
1 Pull Over Each + 1 Per Round