Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Back Squat (Weight)
10 Reps [60%]
8 Reps [65%]
6 Reps [70%]
6 Reps [75%]
6 Reps [80%]
[Rest as needed]
– Score for 80%, Stick to the %
WOD (Time)
Using the same machine as last Tuesday if possible
6-10 Sets
12/15 Cal Row
15 Burpees To 6″
[Rest 1:00 Between Sets]
– The aim this week if to increase the pace on the machine by 50-100cals/hr faster and 3-4 Seconds faster per set of burpees
– AKA, You now have built in rest, so move faster
– If you finished the workout last week – aim for 8 to 10 sets, if not, cap at 6-7
Extra Credit (No Measure)
2 Sets
5 x 3 Point Patrick Steps per side
[Rest as needed]
0:15-0:30 Single Leg Foam Roller Glute Bridge
[Rest as needed]