Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
WOD (Time)
Teams of ‘X’
12 Days of Christmas
– If you need more warm up than most, ensure you arrive earlier for class – WOD starts at 0:15 Mins into Class
Waterfall Style [45:00 Cap]
[Stagger start w/partners]
1] 10 Cal C2 Bike
2] 2 Burpee Pull Ups
3] 3 Thrusters [65/95]
4] 4 Box Jumps [20/24″]
5] 5 Toes To Bar
6] 6 Alternating DB Snatch [20/35]
7] 7 Sit Ups
8] 8 Wallballs [14/20]
9] 9 Hand Release Push Ups
10] 10 Deadlifts [65/95]
11] 11 Cal Row
12] 12 Cal Ski
RX+ = Echo Bike, Bar Muscle Ups, Barbell 95/135, BBJ, 35/50lb DB
– As a group, Conserve space, put equipment close
– Set fastest Athletes on team first, ensuring we space out by a few minutes.
Expect to be waiting at some point
for a station, but you should be needing the rest 🙂
– If you are holding somebody up, ensure you let them pass on that station