Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Warm Up Movements w/Light DB
WOD (No Measure)
Triangle Progressions
Tabata Echo Bike
[0:20 Work / 0:10 Rest]
[Rest 2:00]
For Time – 4:00 CAP
15-12-9-6
DB Snatch
Burpees Over DB
[Rest 2:00]
Tabata Row
[0:20 Work / 0:10 Rest]
[Rest 2:00]
For Time – 4:00 CAP
15-12-9-6
DB Snatch
DB Goblet Squat
[Rest 2:00]
Tabata Ski
[0:20 Work / 0:10 Rest]
[Rest 2:00]
For Time – 4:00 CAP
15-12-9-6
DB Goblet Squat
DB Burpee Over DB
[Rest 2:00]
RX+ = 35/50lbs
Starting on Different sections but working through in order
Aim to hit the Tabata on Machines hard every time