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CrossFit – Mon, Feb 12

    Train West Van – CrossFit

    Warm Up (No Measure)

    2 Rounds

    0:20 Scap Push Ups

    0:20 Sprawls

    0:20 Squatting Thoracic Rotation

    0:20 Air Squats

    0:20 Down Dog

    Pull Ups (Weight)

    Beginner [Have None]

    4 Rounds

    5 Scap Pull Ups +

    5 Strict Pull Up Negatives

    [0:30 between]

    20 Straight Arm Band Push Downs

    [Rest until full recovery]

    Intermediate [Have Some]

    4 Rounds

    5 Pull Ups @ most challenging progression

    20 Straight Arm Band Push Downs

    [Rest until full recovery]

    Advanced [Have 5-10 Strict]

    4 Rounds

    2 Weighted Pull Ups [Build] +

    3-5 Strict Pull Ups

    [0:30 between]

    20 Straight Arm Band Push Downs

    [Rest until full recovery]

    WOD (Time)

    Teams of 2 [30:00 Cap]

    6 Rounds [Alternating Full Rounds]

    9/12 Cal Ski

    12 Bar Facing Burpees

    12-9-6 Thruster [65/95lbs]

    Then

    6 Rounds [Alternating Full Rounds]

    9/12 Cal Row

    12 Box Jump Overs [20/24″]

    12-9-6 Thruster [65/95lbs]

    Rx+ = 14/18 Cals, 80/115lbs
    3 Rounds Each per athlete

    Space will be tight – Rowers inside of Rigs, boxes down centre, barbells between