Announcements
Greetings!
We are trialling removing 7pm on Tuesday and Thursday. There has not been a demand for it currently, with only 1 sign up for 2-3 weeks. We will re-asses before the summer and if we need to add 7pm back in, we are happy to do so!
Thank you all for understanding. Please let me know if you have any questions. Rob 🙂
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Upper (Weight)
3 Sets [8/10 RPE]
10 Unbroken DB Bench Press
[Rest as needed]
10 Unbroken DB Bent Over Rows
[Rest as needed]
WOD (4 Rounds for reps)
5:00 Work / 2:30 Rest x 4
Timer set to 2:30 Intervals – Cap Row at 2:30
Partner Up and Share Rower and Jump Rope Space
w/Partner Starting on your Rest
Sets 1 and 2
450/500m Row
4 Wall Walks
AMRAP Rope Climbs in remaining Time
Sets 3 and 4
450/500m Row
1:00 Double Unders
AMRAP Rope Climbs In remaining Time
RX+ = Sets 1-2
50′ HSW + Legless Rope Climbs
Sets 3-4
120 Double Unders and Regular Rope Climbs
Extra Credit (5 Rounds for reps)
5 Sets
1:00 Echo Bike [85%]
1:00 Double Unders
1:00 Rest