Train West Van – CrossFit
Warm Up (No Measure)
20 Seated Hip 90/90s
5 Push Ups w/Slow Eccentric
20 Cossack Squats w/Pause
20 Barbell Good Mornings
Back Squat
Every 2:30 x 4
Set 1 – 4-5 Reps at 65%
Set 2 – 4-5 Reps at 70%
Set 3 – 4-5 Reps at 75%
Set 4 – 4-5 Reps at 80%
WOD (AMRAP – Reps)
4:00 Work / 1:00 Rest x 4
14/18 Cal Row/Ski
20-25 Wallballs
AMRAP Hand Release Push Ups
– Aim is to finish the buy in by 2:30, shorten reps if needed