Announcements
Hey All
Xmas Party is right around the corner!! We have 360 Camera booked, DJ lined up, all we require from you all is a good turn out!! As we do yearly, we do Pot luck for food, so bring whatever you want as far as food/drink. Please bring guests too. EVERYONE is welcome, so if you are newer to the community, or were part of it before, come on down for lots of laughs
Train West Van – CrossFit
Warm Up (Checkmark)
3 Rounds
4 Inch Worms
0:20 Lunge Isometric Hold / Side
20 Lateral Hip Circle Steps
5 Scap Pull Ups
Back Squat
– Last week of Speed Work
EMOM x 10
3-5 Reps @45%
WOD (6 Rounds for reps)
2:00 AMRAP / 1:00 Rest x 6
– NOT ALTERNATING ROUNDS
– Pick up where you leave off
1]
16 Double DB Reverse Lunges
[Farmer hold]
16 Alt DB Hang Clean and Jerk
2]
10 Cal Ski
1 Rope Climb