Train West Van – CrossFit
Group Stretch w/Coach (No Measure)
– Optional, If entered into the CrossFit Open this year, feel free to use a Machine to do 20-30 Minute Flush instead
Push Press
At 70% of Max
Every 2:00 – AMRAP -2 Reps until 40 completed
– Not looking for speed here, leave 2-3 reps in the tank on every set, lock out overhead, stay on heels until
we extend those hips
DB Lunge Practice
5:00 to practice and build up to weights for WOD
WOD (2 Rounds for time)
Teams of 2
[Alternating Full Sets, 2 Sets each]
50′ DB Front Rack Lunge [25/25′]
50′ DB Overhead Lunge [25/25′]
50′ DB Farmers Carry Lunge [25/25′]
RX+ = 35/50lbs
Extra (AMRAP – Reps)
3 Attempts to find Max Watts on Echo Bike
[Rest as needed]