Train West Van – CrossFit
Warm Up (No Measure)
2:00 Machine Of Choice
20 Walking Floor Sweep
20 Sampson Stretch
10 Inch Worms
10-20 Beat Swings
Ensure you are moving with purpose to get warm for WOD
Teams of 2 (2 Rounds for reps)
Alternate Full Rounds
14:00 AMRAP
9-12-15-18 etc
Cal Row
Dumbbell Front Rack Lunges
At 16:00 –
14:00 AMRAP
9-12-15-18 etc
Box Jump Over [Step Down]
Toes To Bar
Athlete A does 9/9, then Athlete B does 9/9 and so on
Fitness – [25/35]
Comp – [35/50]
Accessory (Checkmark)
3 Sets
0:30 / 0:30 Box Pigeon Stretch
1:00 / 1:00 Banded Hip Flexor Stretch
1:00 Box / Bench Overhead Stretch
Athletes, Ensure we get the stretching done in class or post class at home