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CrossFit – Thu, Apr 4

    Train West Van – CrossFit

    Warm Up (No Measure)

    3 Sets

    1:00 Row/Ski/Bike

    4/4 Mini Plank Clock

    Burpee/Gymnastics (No Measure)

    3 Sets

    5 Jump to Plank + Inch Worm

    0:15 Pike Compression

    3 Sets

    6 Slow Down Dog to Step Up

    [Alternate Legs]

    [Rest 0:30]

    0:30-1:00 Handstand Hold

    [Rest 1:00]

    Increase speed over 3 Sets

    WOD (AMRAP – Rounds and Reps)

    25:00 AMRAP

    Teams of 2

    Alternate Movements

    2 Wall Walks

    4 Strict Pull Ups

    6 Box Jumps

    5:00, 10:00, 15:00, 20:00

    – Complete 25/30 Cal Row

    RX + = L-Pull Up + Wallwalk Complex = 1 WW + 1 WF SHSPU

    24/30″ Box Jump

    Extra Credit (No Measure)

    100-150 Banded Tricep Extensions