Train West Van – CrossFit
Warm Up (No Measure)
2:00-3:00 Machine
For 5:00
30 PVC/Dowel Passovers
20 Narrow Stance Squats
10 Overhead Squats [Slow Controlled] Athletes efficient at OHS can use Bar
WOD (AMRAP – Rounds and Reps)
20:00 AMRAP
Teams of 2 – Alternating Movements
[Fitness]
21 Russian KB Swings
9/12 Cal Ski
15 DB Bench Press
[Comp]
12/15 Cal Row
12 Toes To Bar
9 DB Front Rack Lunges [35/50]
Accessory (No Measure)
3-4 Sets
16 Gorilla Rows
[Rest 0:30]
12 Scap Swimmers
[Rest 0:30]
30 High Band Pull Downs
[Rest 0:30]