Train West Van – CrossFit
Warm Up (No Measure)
12:00 AMRAP
0:30 Bike
0:10 Passive Bar Hang + 5 Scap Pull Ups
5 Push Ups to Down Dog
10 Sampson Lunge
1 Wall Walk + 0:05 Hold
WOD (AMRAP – Reps)
AMRAP 7:00
2 Wall Walks
7 Strict Pull Ups
[4:00 Rest]
Every 2:00 x 10 [5 Each Alternating]
1:30 Max Cal Bike
1:30 AMRAP
8 Bodyweight Lunges
8 Handstand Push Ups
Extra Credit (Weight)
Banded Deadlift
4 Sets of 6
– 70% of Max Clean
– Moderate/Strong Band Tension but speed at the top must be maintained