Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Bar Muscle Ups / Toes To Bar (No Measure)
15:00 Of Working Through
– Jump to Hollow
– Jump to Hollow to Arch
– Add in Toe Rise – To Target
– Hip Drive with Toe Rise + Press Down on Bar with Straight Arms
– Toes To Bar Or BMU Transition w/Jump or Band
**Each step leads into the next, do not skip them
4 Sets
15 Straight Arm Banded Push Downs
[use band and dowel]
[Strong band, it should be tough]
Have Some?
EMOM x 12
X’ Reps – Coach advising how many based on your current
max reps/technique
– Start accessory after 12:00
WOD (5 Rounds for reps)
Every 2:00 for 5 Rounds
4 Wall Walks
16 Push Ups
AMRAP DB Hang Clean and Jerks
– No rest between rounds
– Cut numbers down if needed to finish the buy in by 1:15 each round