Train West Van – CrossFit
Warm Up (No Measure)
2:00 Ramping Machine
20 Squatting T-Spine Rotation
20 Band Pull Aparts
20 Band Passovers
Gymnastics Pulling (No Measure)
EMOM x 12
[Alternating]
1] 30 Double Unders +
3-5 Gymnastics Pull Progressions
2] 0:45 Ski/Row
4 Sets
8 Seated DB Z-Press
8 Barbell Inverted Rows
[Elevate Feet If possible]
4 Sets
10 Alternating DB Renegade Rows
10-15 Seated Leg Lifts Over DB
Progressions Established last week
Beginner – Chin Up Hold/Ring Row
Intermediate – Beat Swing + Kip / Banded Pull Up
Advanced – Strict/Kipping/C2B
WOD (Time)
For Time
50/60 Cal Row
75 Wallballs [14/20]
Every Wall ball Break = 5 Burpees
RX+
50/60 Cal Ski
90 Wallballs [14/20]
Every Wall ball Break = 10 Burpees
Extra Credit (No Measure)
100 Banded High Rows
Accumulate 50 Hollow Rocks
Accumulate 100 Alternating Hammer Curls