Train West Van – CrossFit
Warm Up (No Measure)
0:20 Work / 0:10 Rest x 10
Scap Swimmers
Wall Overhead Stretch
Barbell Hang Clean and Press
Hollow Hold
Arch Hold
Pull Ups (No Measure)
Kipping Practice
Whole Group in flow
Every 0:30 x 6
1] 4 Beat Swings
2] 4 Wall Hip Extension
[Open hips before feet hit wall]
Every 0:30 x 6
1] 4 Beat Swings [Larger if possible]
2] 3 Jumping Pull Ups w/3111 tempo or 1 Strict Pull Up + 3 Second Hold
Every 1:00 x 8
1] Beat Swing + Pull Up
or 1 Pull Over [Comp]
2] 1 Hang Power Clean [Building]
WOD (3 Rounds for calories)
3:00 Work / 3:00 Rest x 3
60 Double Unders
8 Hang Power Cleans
16 Toes To Bar
AMRAP Cal Row
– Fitness 80/115
– Comp 115/165
Get into pairs to share bar – Enough time to add or take off weight