Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Gymnastics (No Measure)
Toes To Bar / Wall Walk Practice
Review Beat Swing
EMOM x 6
1] 8-10 Beat Swings
[Adding in Knee Tuck if possible]
2] 10-15 Banded Push Downs
Review Beat Swing + T2B + V-Up
EMOM x 6
1] 6-8 Beat Swings
[Adding Knee Tuck or Toes to Bar]
2] 8-10 V-Ups [Ensure touching feet]
Review Wall Walk
EMOM x 6
1] 1-3 Wall Walks to Target
2] 10-12 Alternating V-Ups
EMOM x 6
1] 2-4 Wall Walks to Target
2] 8-12 Burpees
Gymnastics RX+ (6 Rounds for time)
3 Rounds for Times
[3:00 Cap Per Round]
24 Toes To Bar
12 Bar Muscle Ups
[3:00 Rest Easy On Ski]
3 Rounds for Times
[4:00 Cap Per Round]
24 Chest To Bar Pull Ups
12 Wall Walks
[3:00 Rest Easy On Ski]
The Cap is TIGHT on this.
For Many, it will be AMRAP BMU and AMRAP Wall Walks. Switch to Jumping BMU if limited and Regular Pull Ups if Chest To Bars are limited