Train West Van – CrossFit
Warm Up (No Measure)
4-3-2
Wall Walk
10 Band Passovers
20 Band Pull Aparts
Shoulder Press
5 Sets of 4 Reps
[Pause 3 Full Seconds halfway
up on each rep]
– Building to tough set
Handstand Push Ups (No Measure)
4 Sets of [1:00 between]
10-12 Deadstop Strict HSPUs
OR
8-12 Deadstop Strict HSPUs from Box
WOD (AMRAP – Rounds and Reps)
3 Rounds for Quality [20:00 Cap]
25 Pull Ups at Challenging Progression
25 Push Ups at Challenging Progression
60 Jump Squats
– Pull Up Options, Chest To Bar/Weighted/Kipping/Ring Row
Not Strict, Something that will
not break down
– Push Up Options, Low Ring/Diamond/Deficit