Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
WOD (2 Rounds for time)
Ensure you are checking your time and staying consistent with rest/stagger
Interval Style training on mainly bodyweight movements
Staggering with Partner by 3:00 , Capping each round
at 6:00
If Row is taking more than 2:30, lower distance
RX+ Option, see next component for breakdown
2 Rounds for Time
400/500m Row
20 Sit Ups
8 Burpee Box Jump Over [20/24″]
20 V-Ups
8 Burpee Box Jump Over [20/24″]
[Rest 3:00 Between Rounds]
2 Rounds for Time
400/500m Row
10 Burpees to 6″
25 Box Jump Overs
10 Burpees to 6″
[Rest 3:00 Between Rounds]
WOD [RX+] (2 Rounds for time)
2 Rounds for Time
400/500m Row
25 GHD Sit Ups
8 Muscle Ups
25 V-Ups
50-75′ Handstand Walk
[Rest 3:00 Between Rounds]
2 Rounds for Time
400/500m Row
15 Toes To Bar
8 Bar Muscle Ups
15 Box Jump Overs [20/24″]
10 Wall Walks
[Rest 3:00 Between Rounds]
Extra Credit (No Measure)
Every 2:00 x 2-3 Sets
10 DB Hang Power Cleans
Hold DB’s Until 0:30
Bar Hang OR Rope Climbs until 1:00
Every 2:00 x 2-3 Sets
0:45 Cal Row [90% effort]
Bar Hang or Rope Climbs until 1:30