Train West Van – CrossFit
Warm Up (No Measure)
15 Dowel Passovers
0:30 Front Rack Stretch / Side
10 Thrusters
10 Easy Jump Squats – Open Hips
0:30 Front Rack Stretch / Side
Thrusters (3 Rounds for reps)
3 Sets
5 Seated Vertical Jump for Max Height
[Rest 1:00]
5 Thrusters
[Rest as needed]
Round 1 – 65%
Round 2 – 70%
Round 3 – 75% Max Reps [AMRAP-1]
WOD (AMRAP – Rounds)
EMOM x 24-30
1] 10-12 Thrusters
2] 30-50 Double Unders
3] 15-25 Wallballs
4] 3-5 Wall Walks
5] 8-10 DB Box Step Ups
6] 0:30 Ski [85% Effort]
RX+ = 65/95lbs
14/20lb Wallball
20″ Box + 35/50lbs
Extra Credit (2 Rounds for reps)
2 Sets
Max Ring Dips [at challenging progression]
RX+ = 6/10lbs
[- AMRAP -3 on each set]
[Rest 0:10]
Accumulate 0:30 Ring Support Hold
[Rest as needed]