Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Ensure we have Spotters for the Beat Swings and Toes To Bar/Bar Muscle Up Practice
Bar Muscle Up/Toes To Bar (No Measure)
12:00 Of Working Through
Bar Muscle Up/T2B Swing Steps
– Jump to Hollow
– Jump to Hollow to Arch
– Add in Toe Rise – To Target
– Hip Drive with Toe Rise + Press Down on Bar with Straight Arms
Have Some?
EMOM x 12
X’ Reps – Coach advising how many based on your current max reps/technique
Everyone Start accessory after 12:00
4 Sets
15 Straight Arm Banded Push Downs
[use band and dowel]
[Strong band, it should be tough]
Choose Option A or B
500m Row (Time)
Max Effort 500m Row
Option A
For Time (Time)
30-20-10 [8:00 Cap]
Cal Row
V-Up
Option B