Train West Van – CrossFit
Warm Up (No Measure)
2:00 Machine of Choice
Glute/Hip Warm Up w/Coach
Banded Box Squat (Weight)
In Groups of 3
Every 1:30 x 9 Rounds
3 Band Resisted Box Squats @50-60%
[Don’t worry about the % being accurate, just move the bar with speed against the band resistance]
Or
3 Regular Box Squat for Speed
WOD (Time)
Teams of 2
For Time
60 Overhead Squats [65/95lbs]
400m Run
60 Front Rack Lunges [65/95lbs]
400m Run
60 Hang Power Snatches [65/95lbs]
400m Run
**Divide the Run into 2 x 200m Sprints