Announcements
Train West Van – CrossFit
Warm Up (No Measure)
2 Sets
10/10 Banded Clam Shells
0:20 Side Plank / Side
10 Boot Strappers
10 Reverse Lunges
– Ensure we are taking DBs from the CrossFit Space FIRST
Back Squat
Primer
2 Sets Per Side :
10 Split Squats w/DBs
into
0:20-0:30 Iso Hold
Back Squat
3 Sets of 3 [65%]
– 3 Second Pause in the Bottom
– This is Back off Week
WOD (AMRAP – Rounds and Reps)
AMRAP 2:00 / 1:00 Rest x 5
4 Pull Ups
8 DB Shoulder to Overhead [35/50]
12 Box Jump Overs [20/24″]
RX+ = Chest To Bars / 8 HSPU
– Pick up where you leave off
Extra Credit (AMRAP – Rounds and Reps)
12:00 AMRAP
Ring Muscle Up / Ring Dip AMRAP – 2
[Rest 0:30]
0:30 AMRAP Double Unders
[Rest 0:30]
Bar Muscle Up / Pull Up AMRAP – 2
[Rest 0:30]
0:30 AMRAP CrossOver Skips
[Rest 0:30]