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CrossFit – Mon, Jan 22

    Train West Van – CrossFit

    Warm Up (No Measure)

    2:00 Machine Ramp Up

    [Increase pace every 0:20]

    Banded 7’s w/Coach x 2 Rounds

    Gymnastics (Weight)

    [Fitness]

    2 Rounds

    5 Beat Swings + 5-10 V-Ups + 10 Hollow Rocks

    [No rest]

    4-6 Rounds

    4-6 Strict Pull Ups @Hardest Progression

    20 Straight Arm Band Push Downs

    [Rest until full recovery]

    [Comp]

    2 Rounds

    5 Beat Swings + 5-10 V-Ups + 10 Hollow Rocks

    [No rest]

    4 Rounds

    3 Weighted Pull Ups [Build]

    + 3 Strict Pull Ups [0:30 between]

    20 Straight Arm Band Push Downs

    [Rest until full recovery]

    WOD (AMRAP – Reps)

    3 Rounds

    1:00 Echo Bike / C2 Bike Cals

    1:00 Burpee Get Overs [20/24″]

    [2:00 Rest]

    1:00 Ski Cals

    1:00 Burpee Pull Ups

    [2:00 Rest]