Train West Van – CrossFit
Warm Up (No Measure)
Running Warm Up w/Coach
WOD (3 Rounds for time)
4 Sets on Machine of Choice
0:05 Ramp Up
0:15 Threshold Effort
[Hard but not Max]
0:40 Easy
3 Sets
32/40 Cal Machine
500m Run [Average Mile Pace]
500m Run [Increase Pace]
500m Run Run [Increase Pace]
[Rest 5:00]
RX+ = Echo Bike
– None runners, Find a partner to trade off two machines
Handstand Push Ups (Checkmark)
EMOM x 6
3-5 Challenging HSPU
RX+ =
EMOM x 6
2-3 Kipping Deficit HSPU
– 5 Second Negative
– 2 Second Hold at Bottom
– 3 Second Hold at Top