Train West Van – CrossFit
Barbell Warm Up (No Measure)
10 Wrist Curls
10 Bradford Press
10 Strict Press
10 Push Press
10 Scap Pull Ups
x2
Shoulder Press
Build to 3RM
– 6-8 Sets, smaller jumps in weight as we progress
– Share a bar based on rack height
WOD (Time)
2 Sets Each – Alt w/Partner resting
Part A
2 Rounds [RX+ 3]
60 Double Unders
14 Ring Rows/Pull Ups/Chest To Bars
2 Sets Each – Alt w/Partner resting
Part B
2 Rounds [RX+ 3]
14 Box Jump Overs [20/24″]
14 Toes To Bar/V-Ups
14 Lunges [Bodyweight]
First athlete completes 3 rounds of Part A, and rests while second athlete completes 3 rounds
Repeat
Then do the same for Part B