Train West Van – CrossFit
Warm Up (No Measure)
0:20 Work / 0:05 Rest x 10
Scap Push Ups
Mountain Climbers
Squat to Stand
Lunge Hold Left
Lunge Hold Right
Lunges (Weight)
3 Sets
16 Alternating Back Rack Lunges
[Rest 0:30]
6-8 Kipping Handstand Push Ups
OR
6-8 DB Push Press AHAP
[Rest 2:00]
WOD (AMRAP – Rounds)
EMOM x 24
1] 10-15 Deadlifts
2] 10-15 Toes To Bar
3] 10-15 Hang Power Cleans
4] 10-15 Pull Ups
5] 16 DB Front Rack Reverse Lunges
6] 0:30 Ski at Easy Effort
If you are feeling like it is getting too much, take the Ski minute as a full minute rest
– If in doubt, choose lower rep scheme and work on quality of movement
RX+ = 155/225 Deadlift, Chest To Bar, 80/115lb Hang Power Clean
35/50lb DBs
Extra Credit (3 Rounds for reps)
3 Sets
Max Unbroken Double Unders [100 Cap]
[Rest 1:00 ONLY between sets]