Train West Van – CrossFit
Warm Up (No Measure)
3 Rounds
10 Banded Strict Press
10 Thoracic Rotations in Squat
0:20 Wrist Stretch
5 Thrusters w/Pause Overhead
WOD (AMRAP – Rounds and Reps)
Teams of 2
20:00 AMRAP
40 Handstand Push Ups
150 Double Unders
40 Thrusters
60 Hand Release Push Ups
150 Double Unders
40 Thrusters
AMRAP IRT
60 Double Unders
20 Thrusters [65/95]
– Weight starts heavy, lower to Lighter throughout the WOD, ending at athletes regular RX Weight for lots
of thrusters
RX+ = 125/185lbs, 95/135lbs, 65/95lbs
Wall Facing SHSPU, SHSPU, + 20 Kipping HSPU IRT
Masters
20:00 EMOM
0:30/0:30 Elevated Push Ups
0:30/0:30 Plate Hops
0:30/0:30 Single Arm DB Thrusters
x 4 [12:00]
0:30 / 0:30 Ski Cals
0:30 / 0:30 Single DB Clean and Press
x 4 [8:00]
Accessory (No Measure)
For Quality
50 DB Bench Press [Break as needed]
200′ Suitcase Carry / Side
2:00 Side Plank / Side
RX+ = 35/50lbs+