Train West Van – CrossFit
Warm Up (No Measure)
400m Run at Increasing Pace
10/10 Squatting T-Spine Rotations
10 Squat to Stand
0:45 Floor Wrist Stretch
10 Alt Groiners w/2 Second Stretch
Front Squat + Back Squat (Weight)
Goal for next 3 Weeks is to perfect both positions, full depth
upright position and ensure we are moving well with intention before
we move to a Conjugate block for 3 months
Every 2:30 x 4
3 Front Squats into 6 Back Squats
65%-70% of best Front Squat
Same weight for both, immediate transition upon racking the bar
WOD (AMRAP – Reps)
2:00 Work / 2:00 Rest x 4
7/10 Cal Row
30 Double Unders
AMRAP DB Hang Squat Clean Thrusters [20/35]
RX+ = 10/14 Cal Row
35/50lb DBs
**Rowers Down the middle of the gym facing the TRAIN sign,
double unders to the side of the rowers
**Partner up and alternate 2:00 windows