Train West Van – CrossFit
Warm Up (No Measure)
0:20 Work / 0:10 Rest x 12
Share Rings, start on different station
Ring Support
Inch Worms
Cossack Squat
Band Pull Aparts
Bench Press
Close Grip Bench
Build to Heavy Single
WOD (AMRAP – Rounds)
Every 1:30 x 12 [18:00]
1] 8/12 Cal Row [Sprint Pace]
2] 8-10 Burpees to Bar [Sprint Pace]
– This is a Deload on volume, however we should be focusing on the movement speed being fast
and consistent across all sets
– Reduce volume if needed to walk away with minimum soreness
Extra Credit (No Measure)
3 Sets
10-12 Kipping Ring Dips
[Rest 1:00]
15′ Lateral Handstand Walk / Direction
[Rest 1:00]