Train West Van – CrossFit
Warm Up (No Measure)
0:20 Work / 0:10 Rest x 10
Scap Swimmers
Standing Alternating Toe Touch
Air Squat
Hollow Hold
Medball Russian Twist
WOD (AMRAP – Reps)
2:30 Work / 2:30 Rest x 6
[Fitness]
30 Double Unders
20 DB Shoulder to Overhead [25/35]
AMRAP Wallballs [14/20]
[Comp]
60 Double Unders
2 Handstand Walks [25/25′]
AMRAP Wallballs [14/20]
*Looking for 0:45-1:00 of Wallballs each round, therefore ensure you
are not scaling the buy in movements too much
Accessory (No Measure)
100 Half Sit Ups to Bar
– Break as little as possible