Train West Van – CrossFit
Warm Up (No Measure)
3 Sets
0:20 Wrist Rocks
0:20 Headstand or Push Up Hold above Ground
0:20 Banded Strict Press
0:20 Banded Passovers
0:20 Banded Pull Aparts
Shoulder Press
Build to Heavy Single
WOD (AMRAP – Rounds and Reps)
AMRAP 12:00
6 Strict Chin Ups
0:20 Wall Facing Handstand Hold
4 Strict Pull Ups
10 Wall Facing Shoulder Taps
RX+
6 Strict Rope Pull Ups [3/3]
6 Strict Handstand Push Ups
3 Strict L-Push Ups
3 Wall Facing HSPU
Add 2″ Deficit for challenge if you are a Handstand Push up Pro
Part of Deload week – Continuing to train the upper body but with a major focus on gymnastics Strength
Athletes should not be breathing heavy here, if they are, they have not scaled UP appropriately
Extra Credit (No Measure)
Rope Row to Reach
4 Sets of 6 per Side
[Rest as needed]