Announcements
IMPORTANT REMINDER – Do NOT Park in the parking lots next to the gym. An athlete’s car was towed Wednesday this week
Train West Van – CrossFit
Warm Up (No Measure)
0:25 Work / 0:10 Rest x 8
[In teams of 2]
Cossack Squat
Scap Push Up
Wall Shoulder Stretch
Cal Bike
– Nice Short Warm Up to get moving to allow for more time to warm up movements. Ensure we are doing 5-10 Reps of everything before we start
WOD (Time)
Teams of 2
3 Rounds for Time [25:00 Cap]
Divide Work, One Works, One Rests
60 Wallballs
40 Hand Release Push Ups*
20 Pull Ups**
– Rest 5:00 –
6 Sets Each [Alternate w/Partner]
1:00 Work / 1:00 Rest
10/12 Cal Bike
6 Burpee Box Jump Overs [20/24″]
– Pick up where you leave off
RX+ = HSPU / Ring Muscle Ups
Extra Credit (No Measure)
6 Sets
0:30 Echo Bike [85% Pace]
0:30 AMRAP Double Unders
0:30 Rest