Train West Van – CrossFit
Warm Up (No Measure)
Machine of Choice 3:00
0:30 Moderate / 0:30 Easy
Deadlift Warm Up w/Coach
Deadlift (Checkmark)
EMOM x 9
Mins 1-3] 9 Deadlifts
Mins 4-6] 7 Deadlifts
Mins 7-9] 5 Deadlifts
Weights – 55%/65%/70%
RX+ =
155/225lbs
185/275lbs
205/305lbs
WOD (AMRAP – Rounds)
EMOM x 12
1] 8/10 Cal Bike
2] 8-10 Double DB Box Step Overs 20/24″
3] 10-12 Pistols
– Set up Band across Rig for Pistols, just below hip height.
These are not worked often, it is still good to touch on them
RX+ = Echo Bike 10/12 Cals – 35/50lb DBs