Train West Van – CrossFit
Warm Up (No Measure)
20 Wrist Rocks
10 Band Passovers
10 Banded Strict Press
x 2
Shoulder Press
Based on Last weeks 5RM
3 Sets
Max Reps at 95%
Max Reps at 90%
Max Reps at 85%
[AMRAP -2 on each set]
If you missed last weeks 5RM – Build to
Heavy 5 for today
WOD (AMRAP – Rounds)
Power Intervals
Every 1:00 x 5
6 Second Echo Bike Sprint
Easy Spin In remaining time
[2:00 Rest/Changeover]
Every 1:00 x 5
5 Hard Row Strokes
Easy Row In remaining time
[2:00 Rest/Changeover]
Every 1:00 x 5
7 Hard Ski Strokes
Easy Ski In remaining time
[2:00 Rest/Changeover]
Every 1:00 x 5
36′ Sled Sprint [Moderate]
Rest In remaining time