Train West Van – CrossFit
Warm Up (No Measure)
0:20 Work / 0:10 Rest x 10
Sprawl
Banded Good Morning
Sampson Stretch
Hollow Hold
0:10/0:10 Single Leg Wall Sit
Deadlift (Weight)
From 5″ Riser Build to Slightly Heavier last week [75%+]
Every 2:30 x 6
4-4-4-4-4-ME
*reset on each rep
**Double overhand
ME – Max Effort Maintaining position
WOD (Time)
For Time – Teams of 2
28 Cal Bike
28 Toes To Bar
28 Box Jump Overs [20/24″]
28 Alternating DB Snatch
28 Box Jump Overs
28 Alternating DB Snatch
28 Box Jump Overs
28 Toes To Bar
28 Cal Bike
**Comp – 35/50lb DB + Echo Bike