Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Handstand Walk (No Measure)
Kick up to Freestanding w/Wall Assist
Accumulate 20 Reps/Attempts
Kick up to Walk into Wall
Accumulate 10-15 Reps/Attempts
OR
3-4 Sets of Wall Walk to Max Effort Hold
5:00 Practice
Using a spotter if needed
WOD (Time)
– Choose either an Erg or Bike and maintain over next weeks progressions
For Time [32:00 Cap]
1 Mile Run
120/150 Cal Machine
1 Mile Run
RX+ = Echo Bike
– Record your total time as well as your run splits if possible to use in the future weeks
– Unsure what paces to hold? think about a 5km pace on the run and 2-3 RPM or 100-200 Cal Per Hour slower than your 10:00 pace
– None runners, Find a partner to trade off two machines.