Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
WOD (Time)
Teams of 4
Circle of Death Style
Athlete A – 260/340 Cal Echo Bike
Athlete B – 200/275 Cal Ski
Athlete C – 120 Devil Press [35/50]
Athlete D – 25/25′ DB Walking Lunges
Rotate After Athlete Completes Suitcase Walking Lunges
Once an exercise is complete – that becomes a rest station and push pace on remaining stations to finish
Extra Credit (3 Rounds for weight)
3 Sets
3-5 Reps Bench Press
[Rest 1:00]
5-7 Plyo Push Ups
[Rest 1:00]
15-20 Double DB Bent Over Rows
[Rest 1:00]
Set 1 – 70%
Set 2 – 75%
Set 3 – 80%
OR
Increase every set to Moderate/Challenging 3-5 Reps,
No Failing