Train West Van – CrossFit
2 Options Today
See Below for Run/Echo Progressions for those wanting to continue to build or want/need to worm on Running
Warm Up – Coaches Choice (No Measure)
WOD (Time)
For Time [25:00 Cap]
48/60 Cal Row or Ski
30 Lateral Burpees Over Rower
30 Handstand Push Ups
32/40 Cal Row or Ski
20 Lateral Burpees Over Rower
20 Handstand Push Ups
16/20 Cal Row or Ski
10 Lateral Burpees Over Rower
10 Handstand Push Ups
RX+ = 30 Kipping, 20 Strict,
10 Wall Facing
– Scale for Challenging DB Push Press
Accessory (No Measure)
3 Sets
0:15-30 Star Plank per Side
0:30 Hollow Hold
Run/Machine Progression (Time)
6 Sets on Machine of Choice
0:08 Ramp Up
0:22 Threshold Effort
0:30 Easy
3 Sets
40/50 Cal Machine
600m Run [Average Mile Pace]
600m Run [Increase Pace]
600m Run Run [Increase Pace]
[Rest 5:00]
RX+ = Echo Bike