Train West Van – CrossFit
Group Stretch w/Coach (No Measure)
Ring Muscle Ups (No Measure)
3 Sets
5 Bottom of Dip Ring Pulses
[Foot assisted]
[Very Slow and Controlled]
10 Arch To Hollow Ring Swings
5 Parallete Shoot Throughs
Have Some?
8:00 AMRAP
1-2-3-4-5 etc…
Ring Muscle Up
5 x 50′ Shuttle Run between sets [Recovery pace]
Have None?
8:00 Practice
A] 3-4 Ring Swings + 1 Max Effort Ring Swing
into open hips+aggressive pull to hips
B] 3-4 Low Ring Transitions
WOD (AMRAP – Rounds and Reps)
14:00 AMRAP
– Resting 0:30 Between Rounds
2 Rounds
5 Wall Walks
10 Toes To Bar
30 Double Unders
2 Rounds
10 Hand Release Push Ups *
10 DB Reverse Lunges
30 CrossOver Singles
RX+ = *HSPU
WOD – Team (AMRAP – Rounds and Reps)
16:00 AMRAP
– You Go – I go – Start when Partner Starts Skipping
Rest 0:30 between rounds
2 Rounds
5 Wall Walks
10 Toes To Bar
30 Double Unders
2 Rounds
10 Hand Release Push Ups *
10 DB Reverse Lunges
30 CrossOver Singles
RX+ = *HSPU