Train West Van – CrossFit
Warm Up (No Measure)
2:00 Machine Of Choice
Then
Group Stretch w/Coach opening Upper Back, Shoulders, Hips and Wrists
WOD Prep
– Ensure we are practicing movements beforehand. These are NOT wasted reps, these will help you not only perform better by warming up, but find the correct stimulus through challenging progression and weight
WOD (3 Rounds for time)
3 Rounds for Time [8:00 Cap]
7 Devil Press
15 Hand Release Push Ups
[4:00 Rest]
3 Rounds for Time [8:00 Cap]
15 Pull Ups
20 Dumbbell Push Press
[4:00 Rest]
3 Rounds for Time [8:00 Cap]
30 Sit Ups
20 Burpees
RX+
4-8 Muscle Ups / 14-16 SHSPU
15 Chest To Bar / 15 Kipping HSPU
20 Toes To Bar / 20 Burpees