Train West Van – CrossFit
Warm Up (No Measure)
0:15/0:10 Rest x 12
Wallball Squat [Hold Front Rack]
Shoo The Chickens
Shoulder Taps
Scap Circles on Bar
Shoulder Press
1 x 8
[Build to 8RM over 3-4 Sets]
Then
1 x ME [at 8RM]
1 x ME [90% of 8RM]
1 x ME [80% of 8RM]
[Rest as needed between sets]
– Top end strength and strength endurance work through drop sets for 3 more weeks
WOD (AMRAP – Reps)
EMOM x 20
1] 0:25 Cal Row
2] 0:25 Wallballs
– Choose a sustainable Row Pace and Wall ball rep target through this
– Newer athletes should use this as Rowing Power practice as well as Wall ball Technique
– More experienced athletes – This should feel like an easier start to our mixed wall ball, Row and
Burpee progressions