Train West Van – CrossFit
Warm Up (Checkmark)
2 Rounds
10 Banded Lat Pull Downs
10 Hollow Body Rocks
10 Scap Pull Ups
Toes To Bar (Checkmark)
3 Sets
8-12 Beat Swings
[Rest 0:30 Between]
– Push the bar down
– Snap back to hollow
3 Sets
3 Beat Swings + 3 Knees to Chest [Hold 1 Sec]
[Rest 0:30 Between]
EMOM x 8
Beginner – 2-3 Swings + 1-2 Knees Up
Intermediate – 1-2 Swings + 2-3 Toes To Bar
Advance – 8-10 T2B for Quality
WOD (12 Rounds for reps)
Every 2:30 x 12 [4 Each Alternating]
2:00 Max Cal Row
2:00 AMRAP
6/6 Single Arm DB Thrusters
4/6 Cal Ski
2:00 AMRAP
6 Box Jumps
6 Alt DB Snatch