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CrossFit – Wed, 8 Jul

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    Train West Van – CrossFit

    Warm Up – Coaches Choice (No Measure)

    Handstands (Weight)

    6:00 Timer

    Practice kicking up to a handstand or free standing handstand practice or handstand walk

    Then

    4 Sets

    1:00 Handstand Hold

    Max Reps DB Shoulder Press

    (cap @15 reps)

    WOD (AMRAP – Rounds)

    30:00 EMOM

    1] 8-12 Pull Ups

    2] 20-40 Double Unders [0:40 Practice]

    3] 12 DB Bench Press

    4] 14/10 Cal Ski

    5] Rest

    30:00 EMOM RX+

    1] 10 Bar Muscle Ups or C2B

    2] 60 Double Unders

    3] 15 DB Bench Press

    4] 18/14 Cal Ski

    5] Rest