Announcements
Greetings!
We are trialling removing 7pm on Tuesday and Thursday. There has not been a demand for it currently, with only 1 sign up for 2-3 weeks. We will re-asses before the summer and if we need to add 7pm back in, we are happy to do so!
Thank you all for understanding. Please let me know if you have any questions. Rob 🙂
Train West Van – CrossFit
Group Stretch w/Coach (No Measure)
Burpee Efficiency Practice (No Measure)
Burpee Efficiency Work
3 Sets of 5 of
Drop Down, Step Up [Alt Legs]
Drop Down, Pop Up
[Rest 0:30 between sets]
– 30 Reps total
– Aiming to spend as little time on the ground as possible, with quick movement throughout. Bring your feet as close to your hands as you can on the way back up
WOD (AMRAP – Reps)
EMOM x 16
1] 0:20 Max Bar Facing Burpees
2] 0:20 Max Box Jump Overs
3] 0:20 Max Cal Echo Bike
4] Rest
Time increases by 0:05 every round
0:20-0:25-0:30-0:35
– Stagger with group so we all start and end on the same movements and we are not biking before box jumps
Push Press (Weight)
Accumulate 30 Reps for Quality [65%]
– AMRAP – 3 on each set, always leaving lots in the tank