Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Shoulder Press
Based off 3RM
Set 1 – Max Reps at 100% of 3RM
Set 2 – Max Reps at 95% of 3RM
Set 3 – Max Reps at 90% of of 3RM
– If you dont know your 3RM, build to it
WOD (AMRAP – Reps)
Teams of 2
6 Rounds [30:00]
2:30 Bike Cals
2:30 ‘Cindy’
RX+ = ‘Mary’
One partner will start on “Cindy” while the other starts on the bike
Switch places every 2:30
Cindy Consists of
5 Pull Ups
10 Push Ups
15 Squats
Mary Consists of
5 Handstand Push Ups
10 Alternating Single Leg Squats
15 Pull Ups