Train West Van – CrossFit
Warm Up (No Measure)
2 Rounds
10 Band Passovers
10/10 Light Hang DB Snatch
5 Scap Pull Ups + 5 Beat Swings
40 Band Pull Aparts
Handstand Push Ups (Checkmark)
On 1:00 Timer x 10
[Fitness]
Odd Minutes
6-8 Handstand Push Up Progressions
6-8 DB Strict Press
Even Minutes
Rest
[Comp]
Every 2:00
12 DB Push Press AHAP
ME Strict Handstand Push Ups
[Cap at 1:00]
WOD (AMRAP – Rounds and Reps)
AMRAP 20:00
Teams of 2 – Run Together
[Fitness]
60 Double Unders
30 Hand Release Push Ups
200m Run
20 Toes To Bar
[Comp]
120 Double Unders
30 DB Shoulder to Overhead [35/50]
200m Run
16 Bar Muscle Ups