Train West Van – CrossFit
Warm Up (No Measure)
3:00 Machine of Choice or 400m Run
Squat Openers w/Coach
Movement Standards Brief +
5:00 Warm Up Allowance for movements
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
This workout is a long met-con. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.
Sub Run for 500m Row as we Bike tomorrow
Cool Down (No Measure)
5:00 Walk – Nasal Breathing being Aim
or
5:00 Down Reg Breathing, 6 Out, 6 Hold, 4 In, 4 Hold