Train West Van – CrossFit
Warm Up (No Measure)
400m Run as Group
Hip Circle/Ankle,Hip Warm Up w/Coach
Back Squat
– 3 Second Pause
– Build to 1RM
WOD (AMRAP – Reps)
1:30 Work / 1:30 Rest x 4
12 Hand Release Push Ups
30 Double Unders
AMRAP Burpee Box Jumps
RX+
12 Handstand Push Ups
45 Double Unders
– Alternate w/Partner
Extra Credit (Weight)
Rear Foot Elevated Split Squat
Build to Heavy 8 Per Side