Train West Van – CrossFit
Warm Up (No Measure)
Dynamic Shoulder Warm Up w/Coach
Upper (Weight)
w/Partner[s] sharing KB’s and Bench
4 Sets
Max DB Bench Press [AMRAP-1]
[Rest as needed]
Max KB Gorilla Row [AMRAP-1]
[41X1 Tempo]
[Rest as needed]
– Choose DB based off what you hit last week for top set of Top to Bottom Bench, If unknown, Aim for
15-20 Reps on first set
– Maintain Tempo On Gorilla Row
3 Sets
6-10 DB Strict Press [Standing] into…
5 DB Push Press
[Rest as needed]
– Choose weight that is challenging within Rep Range
– Straight into Push Press with no break
– Record weight for DB Bench
WOD (Time)
Karen but Slower’ [14:00 Cap]
30 Sets of
5 Unbroken Wallballs
– 5 Second Mandatory Rest
between sets
– Focus on Foot position and Squat Depth/Mechanics
– If Karen is an easy Workout for you, increase height of wallball Target or weight of ball
– Effort should not exceed 8/10 RPE
Team Option – 300 Wallballs for Time, must be sets of 5