Train West Van – CrossFit
Warm Up (No Measure)
2:00 Machine of Choice
20 Walking Lunges w/Overhead Reach
0:30 / 0:30 Ankle Dorsi Flexion Stretch
50 Hip Circle Steps [Glute Activation]
Back Squat
5 Reps [65%]
5 Reps [70%]
5+ Reps [75%]
[Rest as needed]
[AMRAP -3 for last set]
WOD (AMRAP – Rounds and Reps)
3:00 Work / 1:00 Rest x 4
20 Wallballs
15 V-Ups / Medball Sit Ups
10 Alternating DB Snatch
5 Wall Walks
**Pick up where you leave off
RX+ = 35/50 DB Squat Snatch
Extra Credit (2 Rounds for reps)
2 Sets
0:30 Max Strict Deficit HSPU [2/3″]
or
0:30 Max Strict HSPU in challenging position
[0:30 Rest]
0:30 Max Strict HSPU
or
0:30 Hand Release Push Ups
[0:30 Rest]
AMRAP Unbroken Kipping HSPU
or
AMRAP Unbroken DB Push Press
[Rest as needed]