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CrossFit – Tue, Oct 29

    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