CrossFit – Mon, Jun 30

Train West Van – CrossFit

Warm Up (No Measure)

Banded Shoulder Warm Up w.Coach

Shoulder Press

Build then

Set 1 – 1-4 Reps [85%]

Set 2 – 1-4 Reps [85%]

Set 3 – 1-4 Reps [90%]

Set 4 – 1-4 Reps [90%]

WOD (10 Rounds for time)

Every 1:30 x 10 [15:00]

1] 10/14 Cal Row [Hard Effort]

2] 10-14 Burpees Over DB [Hard Effort]

– Rowers in Rig

Accessory (Weight)

Build to Heavy Sled Push [30′]

– In groups, build over 4-6 Sets

– 30′ is length of rig