Skip to content
Home » News » CrossFit – Sat, Jun 29

CrossFit – Sat, Jun 29


    • 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


    Scaling – Unable to Run = 40 Reverse Lunges w/Light DBs or Ski 500m