Train West Van – CrossFit
Warm Up (No Measure)
2 Rounds
20 Light Band Good Mornings
10 Cal Row
5/5 Scap Circles on Bar
Upper Strength/Endurance (10 Rounds for reps)
Every 1:20 x 10
[0:10 transition w/partner]
1] 0:30 Feet Elevated Ring Rows
2] 0:30 Strict Ring Dips
– Perform AMRAP -1 until you reach failure then drop to easier position for ring rows or add band/kip for dips to keep moving
WOD (Time)
For Time [20:00 Cap]
30 Burpees to Bar
50/60 Cal Row
8 Wall Walks*
30 Burpees Over Rower
50/60 Cal Row
6 Wall Walks*
30 Burpees to Plate
50/60 Cal Row
4 Wall Walks*
RX+ = *90′ HSW [30′ segments]
Extra Credit (3 Rounds for reps)
1:00 AMRAP
Single Unders
1:00 AMRAP
Double Unders for Speed
3:00 AMRAP
Sets of 30 Double Unders
Must put down and pick up rope each set