Train West Van – CrossFit
Warm Up (No Measure)
12 Band Passovers
12 Band Strict Press
x 3
3 Handstand Rocks from Wall Walk
OR
3 Inch Worms to Down Dog
x 3
Shoulder Press
– Build to 5RM
– 5-7 Sets to build
Upper (No Measure)
3 Sets
5 Strict Pull Ups [70-80%] [Challenging]
12-15 DB Lateral Raises
20 Band Pull Aparts
WOD (Checkmark)
EMOM x 16
1] 6/8 Cal Echo Bike HIGH Effort
2] 0:25 DB Push Press
3] 6/8 Cal Ski HIGH Effort
4] 0:25 Wall Walks
– Cut Calories to finish under 0:25
RX+ =
2] 25′ HSW
Extra Credit (No Measure)
30:00 At Continuous Pace
2000m Ski
2000m Row
AMRAP in Remaining Time
0:30 Side Plank / Side
20 Hollow Rocks
10 Sprawls
20 Alternating Shoulder Taps
0:30 Plank