Train West Van – CrossFit
Warm Up (No Measure)
0:20 Work / 0:05 Rest x 12
Hollow Hold
Banded Strict Press
Plank to Toe Touch
Air Squat
Push Press (Weight)
Every 0:45 x 8
[Alternating w/Partner in Same interval]
3 Push Press For Speed
Use Body as Spring, Heels stay down throughout, drive hard through
legs and push head through
Take barbell from floor
Barbell Should no exceed 65% of Max Push Press
Handstand Hold (Time)
Holding Handstand against Wall
Accumulate 3:00 Full minutes
Rest as needed between sets
OR
Handstand Hold from Box
Accumulate 4:00 Full minutes
Rest as needed between sets
WOD (AMRAP – Reps)
1:00 Work / 1:00 Rest x 6
7 Clean and Jerks
Max Cal Bike IRT
Weight should Be something to be done Unbroken
Alternate with a partner using same barbell and bike
RX+ = 95/135lbs / Echo Bike
Extra Credit (No Measure)
100 Banded Tricep Extensions in as few sets as possible