Train West Van – CrossFit
Squat Mobility/Activation w/Coach (No Measure)
Back Squat
5 Reps @ 70%
5 Reps @ 80%
3 Reps @ 85%
1 Rep @ 90%+
1 Rep @ 90%+
1 Rep @ 90%+
– If tired, take 10% off all the reps
WOD (Time)
Teams of 2
– Divide Work Evenly
– One Athlete Working at a time
64 V-Ups
42 KB Swings
6 Rope Climbs
30 KB Swings
4 Rope Climbs
18 KB Swings
2 Rope Climbs
RX+= Ski Cals and Legless Rope Climbs
– Only Ski if you can Complete WOD with Legless Rope Climbs
– Sub 5 Strict Pull Ups for Every Rope Climb
Extra Credit (No Measure)
EMOM x 12
1] 4-6 Band Assisted Chest To Bar Pull Ups
2] 8-10 Arch Body Pulls
3] Max Inverted Barbell Row