Train West Van – CrossFit
Warm Up Movements
Get into Groups of 2 or 3
WOD (AMRAP – Reps)
36:00 of mixed intervals, Sprint for 3:00 and Rest for 3:00, keep the intensity high, this might mean utilizing Ring Rows and V-Ups for
some athletes to keep moving quickly
– Remember, you can start with Pull Ups and toes to bar and switch when they break down
– Partner up for space/Sharing Ergs
3:00 AMRAP
4 Wall Walks
12 DB Power Cleans
[3:00 Rest]
3:00 AMRAP
7/10 Cal Ski
10 Pull Ups*
[3:00 Rest]
3:00 AMRAP
7/10 Cal Row
10 Toes To Bar
[3:00 Rest]
x2
RX+ = 9/12 Cals, *Chest To Bars
Extra Credit (No Measure)
4 Sets
5-8 Strict Pull Ups
0:15-0:25 L-Sit