Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Back Squat
3 Reps [70%]
3 Reps [75%]
3+ Reps [80%]
[Rest as needed]
[AMRAP -3 for last set]
Row/Ski (Checkmark)
Row/Ski Technique – Review of Either
EMOM x 15
125/150m Row [aiming for 1Km Pace]
– Aim for relaxed and smooth, goal is to get comfortable with the speed and disconnect effort from speed
Aka, you dont have to push hard for it to be fast
– Take a break anytime if it is becoming unsustainable
WOD (No Measure)
3 Rounds
1:00 Row
1:00 Shuttle Runs
1:00 Bike
1:00 Rest Nose Breathing
– Like last week, this week push a little out of your comfort zone and try and recover