Train West Van – CrossFit
Run/Machine Progression Option Today
Warm Up (No Measure)
2 Rounds
6 No Push Up Burpees
10 Alt Cossack Squats w/Pause
10 Alt Box Step Ups
3 Narrow Squats, 3 Regular, 3 Wide
5 Box Jumps
Choose Back or Front Squat
Back Squat
– Build to 5RM
Front Squat
– Build to 5RM
WOD (AMRAP – Rounds and Reps)
AMRAP 15:00
18 Wallballs [14/20]
16 Box Jump Overs [20/24″]
12 Burpees
– Line Facing Burpees if space Allows
– Compare to Wednesday May 21st
Run/Bike Progression (Time)
Warm Up Well
1 Set
1000m Run
95/120 Cals Bike
1000m Run
– Run and Bike at Target pace for Re-test