Skip to content
Home » News » CrossFit – Mon, Mar 25

CrossFit – Mon, Mar 25

    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