Train West Van – CrossFit
Warm Up (No Measure)
2:00 Machine of Choice or 400m Run
Group Dynamic Stretch w/Coach
WOD (6 Rounds for time)
Every 5:00 x 6 [Alternating]
400m Run
21 Wallballs [14/20]
12 Burpee Pull Ups
450/500m Row
21 Wallballs [14/20]
12 Burpee Over Erg
Target time is <4:00
**Class will be running clock, modify to every 6:00 if needed
Accessory (No Measure)
3 Sets
0:30 Ring Isometric Hold or Ring Dips [Rest 0:30]
20 V-Ups
[Rest 0:30]
10 Single Arm DB Upright Row Light/side
[Rest 0:30]