Train West Van – CrossFit
Dynamic Warm Up w/Coach (No Measure)
EMOM x 12 [x2] (AMRAP – Reps)
1:30 Work x 12
1] Ski Cals
2] Ab Mat Sit Ups**
3] 25′ Burpee Shuttle Runs [25′]
4] Rest
– 2:00 Rest –
1:30 Work x 12
1] C2 Bike Cals
2] Wallballs
3] 25′ Burpee Shuttle Runs [25′]
4] Rest
**Can Add in GHD Sit Ups
Burpee Shuttle Run – Turn and Face Line and Get Chest To Floor on completion of Down and Back
= 1 Rep
Score is Cals + Reps
Work at 70-80% throughout
Mobility (Checkmark)
2-3 Rounds
0:30/0:30 – Lacrosse Ball Feet, Start at heel
0:30 Seal Pose
0:30 Saddle