Train West Van – CrossFit
Warm Up (No Measure)
2 Rounds
1 Partner Rowing
1 Partner – 10 Wrist Rocks
10 Alternating Groiner Stretch
10 Banded Strict Press
Shoulder Press
4 Sets of
3.2.1 [80-85%]
[Rest 0:30 between 3.2.1 and 2:00 between sets]
– Use 80-85% of Heavy Single Last week
WOD (4 Rounds for reps)
4:00 Work / 4:00 Rest x 4
12/16 Cal Row
8 Burpee Box Jump Overs [20/24″]
– Goal is SUSTAINABLE
across all rounds
– Each week we are building on common tested movements of Rowing and Burpee Box Jumps and
Rowing and Wallballs.
The row pace when you get back onto the machine should be the same each round, steady rhythm and do not stop moving on the
Burpee Box Jump overs
– Partner up for this [32:00]
Extra Credit (No Measure)
3 Sets
0:15 Top Of Ring Support
[0:15 Rest]
0:15 Bottom Of Ring Support
[0:30 Rest]
Max Effort Ring Dips
[2:00 Rest]