Announcements
- Additional ‘Toes to Bar’ and ‘Ring Muscle Up’ Work has been added to be done if you wish, outside of class time. Even if you have these movements, these progressions will help refine the skills to be more efficient and increase the capacity of them. They are posted on Monday and Tuesday under Skill/Additional Work [When clicking Crossfit/Sweat etc option on WOD page]
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Rope Climb
10:00 Practice
WOD (Calories)
Teams of 2
3:00 Work / 2:00 Rest x 6
400m Run
AMRAP Cal Bike IRT
AMRAP Wallballs IRT
– Athletes limited by Upper Body Endurance More – Swap Bike for Ski
– Focus is on MAX effort Calories on the Bike after the run and unbroken sets on the Wallballs after the run
– 400m Run must be done under 2:00, if not, scale to 200-300m
in alleyway but still push Run HARD
– Switch each round who is returning to Cal Bike and who is returning to
Wallballs
Scaling – Unable to Run = 40 Reverse Lunges w/Light DBs or Ski 500m