Train West Van – CrossFit
Group Stretch (No Measure)
Strict Handstand Push Ups (No Measure)
3 Sets
1:00 Piked SHSPU [-1]
[1:00 Rest]
1:00 Seated Barbell Z-Press [-1]
[1:00 Rest]
15 Hand Release Push Ups
[1:00 Rest]
OR
2 Sets
Max Set Strict Deficit HSPU [2/3″]
[1:00 Rest]
Max Set Band Resisted SHSPU
[Thin band]
[1:00 Rest]
1:30 Max Band Resisted SHSPU
[Thin band]
[4:00 Rest]
WOD (Time)
3 Rounds for Time
12/15 Cal Row
15 Burpees to Bar
[Rest as needed before next part]
Every 2:00 for 4 Rounds [8:00]
8/10 Cal Row
10 Burpees to Bar
[1:15 Cap per round]
[Rest as needed before next part]
3 Rounds for Time
12/15 Cal Row
15 Burpees to Bar
Using Running Clock, Track your own workout here. Ensure we are hitting the 1st and 3rd Section hard
Treat these like true CrossFit tests
The goal for the 2nd section is maintaining the same output through all 4 rounds
– For Scoring, total time – the rest as needed