Train West Van – CrossFit
Warm Up (No Measure)
On 0:20 Work / 0:05 Transition Timer
x 12
Bar Dead Hang
Air Squat
Hollow Hold
Bradford Press
Push Press (Weight)
Every 0:45 x 16
Odd Interval
3 Push Press For Speed
Even Interval
3 Seated Box Jumps for Box Height
Take Barbell from Rack This Week
Barbell Should no exceed 70% of Max Push Press
WOD (Checkmark)
EMOM x 20
1] 10/12 Cal Bike
2] 2-3 Rope Climbs
3] 8-14 DB Box Step Ups [20″]
4] 10-15 Toes To Rings
Groups of 4 for Space/Rings and Rope access
**This could get grippy for some athletes, If so, Box Step Ups with Single DB on Shoulder is a good
substitute