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Train West Van – CrossFit
Warm Up (No Measure)
Leg Swings
20 Air Squats, Focus on Depth and Control
1:00 Front Rack Stretch w/Plate + Front Squat + Thoracic Extension drill
50 Monster Walks [Hip Circle]
Back Squat
5 Sets
2-4 Reps
– 2 Reps with 3 to 5 Second Pause at the bottom into
– 2 Reps with No pause
– 80-85% of Week 1 Pause Squat 1RM
WOD (Time)
10 Rounds for Time [15:00 Cap]
15 Wallballs [14/20] [9/10′]
1 Rope Climb [15′]
RX+ = Targets + 11 Min Aim
– If short on ropes, stagger start by 0:30 with a partner
– Sub 1 Rope Climb for 3 Rope Walks