Train West Van – CrossFit
Warm Up (No Measure)
3:00 Machine
Shoulder Warm Up w/Coach
Wall Walks (4 Rounds for time)
4 Sets
5 HEAVY DB Strict Press +
0:20 Overhead Hold
[Rest 0:15]
3-5 Wall Walks
[Rest 2:00]
– Alternate w/Partner
RX+ = 40′ HSW
5 Wall Walk Complex
[1 WFSHSPU every rep]
Strict Ring Dips (4 Rounds for reps)
4 Sets
Max Reps w/33X3 Tempo
[Rest as needed]
WOD (5 Rounds for time)
Every 3:00 for 5 Rounds
12/15 Cal Row
15 Wallballs
RX+ = 15/19 Ski
19 Wallballs