Train West Van – CrossFit
Warm Up (No Measure)
Squat Mobility
Hip Circle Warm Up
Back Squat
Build to 1RM with 3 Second Pause at the bottom
– This is a Cycle Test, therefore we are looking for your true max here, ensure we have spotters, ideally one person on each side of the barbell
WOD (4 Rounds for reps)
2:30 Work / 2:30 Rest x 4 Sets
12/16 Cal Bike
12 Line Facing Burpees
AMRAP Box Jump Overs [20/24″]
– Step down required on Box Jump Overs
Accessory (No Measure)
3 Sets Per Leg
8 DB Rear Foot Elevated Split Squats
into
10 Rear Foot Elevated Split Squat Pulses
3 Sets
12 Banded Clam Shells / Side
[Rest 0:45]
8/8 DB Single Leg Romanian Deadlifts
[Rest 0:45]