Train West Van – CrossFit
Warm Up (No Measure)
200m Run
2 Rounds
10 Scap Push Ups
10 Band Passovers
20 Band Pull Aparts
Ring Dips (Weight)
Technique + Progression Review –
RX+ Athletes, Warm Up
Every 1:00 x 8
5 Ring Dips @ Challenging Progression
[Alternate w/Partner]
RX+
8:00 to Build to 3RM Weighted Dip
Strict Handstand Push Ups (AMRAP – Reps)
Every 1:00 x 6
5 SHSPU @ Challenging Progression
[Alternate w/Partner off Box/Wall]
[ Full Pause at bottom – no bouncing]
RX+
2:00 Warm Up
AMRAP 4:00
Strict Handstand Push Ups
WOD (Time)
4 Rounds for Time
400m Run
24/30 Cal Bike
or
400m Run
24/30 Cal Row
We Tested this 8 Weeks ago –
Ensure we are trying to use the same
Bike/Row combo. Not the end of the world if not.
Extra Credit (Weight)
Build to
3RM Barbell Hip Thrust