Train West Van – CrossFit
Warm Up (No Measure)
Coaches Choice
Handstand Push Ups + Strength/Fatigue (AMRAP – Reps)
On 1:30 Timer x 12
[Fitness]
Every 1:30
6-8 Handstand Push Up Progressions
6-8 DB Push Press
[Comp]
Every 3:00
8 DB Push Press AHAP
ME Strict Handstand Push Ups**
**Use progression that allows at least 6 Strict Handstand Push Ups
Score = Number of Handstand Push Ups
For Time (Time)
[Fitness]
4 Wall Walks
24 Box Jump Overs [20/24″]
800m Run
24 Box Jump Overs
8 Wall Walks
[Comp]
400m Run
16 Double DB Box Step Overs
12 Wall Walks
400m Run
12 Wall Walks
16 Double DB Box Step Overs
400m Run
**Step overs – [35/50] [20/24″]