Train West Van – CrossFit
Warm Up (No Measure)
w/Barbell and Coach
6-8 Of the Following
Wrist Rocks
Down Dog to UpDog
Burpees
Strict Press w/Pause Overhead
Push Press
Split Jerk w/Pause in Dip and Catch
Split Jerk
5 Sets of 1 [80-85%]
[Rest as needed]
Shoulder Press
3 Sets of
1.1.1 [85%]
[Rest 0:30 between 1’s and 2:00 between sets]
WOD (AMRAP – Rounds and Reps)
8 Min AMRAP
6/8 Cal Machine Of Choice
6 Burpees
6 Box Jump Overs [20/24″]
– Step Down on Box Jump Overs
– Standard Burpees, Practice quick drop down and pop up
– Looking for 85% throughout