Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Mikko Triangle (Calories)
EMOM x 40
1] Cal Bike
2] Cal Row
3] Cal Ski
4] Rest
– Stagger by 1:00-3:00 , Everyone starts on Bike and ends on Ski , stay in order
– Goal is to hold max sustainable pace today with minimum to no drop off between round 1 and 10
– Must get off Machine at 0:50 for transition and fairness to other people using same 3 Machines
– Do not Send Ski Handles Flying
Extra Credit (No Measure)
3 Sets
8/8 Single Arm KB Bent over Rows
[8 per side, not alternating]
[0:30 Rest]
0:30-45 Side Plank / Side
[0:30 Rest]
0:30-45 Hollow Body Hold
[1:00 Rest]
Extra Credit (No Measure)
15:00 Continuous Effort
15 GHD Sit Ups/V-Ups
100′ Dumbbell Farmers Carry
2-3 Rope Climbs
100′ Dumbbell Farmers Carry
Tough Load for the Farmers Carry, use DBs as thats what is commonly tested in lunges and box step ups in Competition