Train West Van – CrossFit
Warm Up (No Measure)
0:30 Work / 0:10 Rest x 8
Standing Alt Toe Touch
Reverse Lunges
Downdog to Updog
Single Skips
WOD (AMRAP – Reps)
7:00 AMRAP
60 Double Unders
20 Alternating DB Snatch
[Rest 3:00]
7:00 AMRAP
8 Toes To Bar
8 Box Step Ups w/Plate [25/45]
RX+ = 120 Double Unders
20 Snatch Per Arm 35/50
Boxes against East Wall
Sub T2B to Knee Raise or V-Up and keep West side of gym for Skip space and DB
Lower Accessory (Weight)
EMOM x 8
6 DB Romanian Deadlifts
[Controlled/Smooth]
6-8 Half Sit Up to Bar
[Both Same Minute]
4 Sets
12 Evil Wheels
20 Banded Hamstring Curls
Extra Credit (No Measure)
3 Sets
10 Hollow Band Push Downs
10-15 Bulgarian Ring Rows