Train West Van – CrossFit
Warm Up (No Measure)
10-8-6-4-2
Band Passovers
Band Pull Aparts – Hold 2 Seconds at extension
Banded Push Ups
Bench Press
Build to a Tough Single for the Day
WOD (Time)
Row/Burpee Test
10 Rounds for Time [22:00 Cap]
12/15 Cal Row
15 Burpees To Bar
[Ski 7/10 Cals]
[C2 Bike 12/15 Cals]
– Like our Run/Bike Test, ensure we are keeping the same type of machine for the retest – note your
score and machine used in Wodify
– Will be Retested Week 8 of this training cycle
– Settle into a pace that will allow minimal drop off
from round to round, leaving a kick at the end
Extra Credit (No Measure)
3 Sets for Quality
0:30 Hanging L-Sit Hold on Bar
12-15 Standing Overhead Banded Tricep Extension
0:30 Ring Support