Train West Van – CrossFit
Warm Up (No Measure)
2:00 Row / Ski
25 Banded Bicep Curls
25 Band Pull Aparts
0:40 Hollow Hold
x2
Upper Pulling (4 Rounds for reps)
4 Sets for Max Reps
Inverted Bar Row
[AMRAP -1]
[Rest 2:00]
– Slow Controlled Tempo on Eccentric
()
Upper Pulling (Weight)
3 Sets
10/10 DB Single Arm Rows AHAP
[Rest 1:00]
0:25 Chin Over Bar Hold /
False Grip Chest To Ring
[Rest 1:00]
6-8 Scap Circles / Direction
[Rest 1:00]
WOD (AMRAP – Rounds and Reps)
AMRAP 14:00
Teams of 2
90 Double Unders
60 KB Goblet Squats
30/45 Cal Row
– High Single Skips if no Double Unders to keep Rest/Work time even between partners
RX+ = 53/70lb DBs
Extra Credit (No Measure)
3 Sets
14-18 Strict Ring Dips [Unbroken]
[Rest 2:00-3:00]