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]