Skip to content
Home » News » CrossFit – Mon, Jul 29

CrossFit – Mon, Jul 29

    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]