Train West Van – CrossFit
Warm Up (No Measure)
1:30 Row/Ski
50 Band Pull Aparts
0:30 HS Hold / Arm Extended Plank
50 Band Pass Overs
0:30 HS Hold / Arm Extended Plank
1:30 Row/Ski
20:00 AMRAP (AMRAP – Rounds and Reps)
[Fitness]
Teams of 2
Alternating Movements
12 DB Ground to Overhead / HSPU
12 Box Jump Over [20/24″]
9/12 Cal Row
[Comp]
Individual or Team Alt
15 Cal Ski
12 Box Jump Over [24/30″]
9 Wall Facing SHSPU**
**Must Wall Walk Into First Rep
Upper Accessory (Checkmark)
3-4 Sets
0:30 Ring Isometric Hold
[Rest 0:30]
20 Prone Tricep Extensions
[Rest 0:30]
15 Seated Leg Lifts
[Rest 0:30]
10/10 Single Arm DB Upright Row**
[Rest 0:30]
**Slight pause at top of rep