Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Box Squat (Weight)
Every 2:00 for 8 Rounds
3 Reps [55-65%]
16:00 – 20:00 – Rest
20:00 – 32:00
EMOM Alternating
1] 10-15 Sumo Straight Leg Deadlifts
2] 0:30 Loop Band Pull Aparts
3] 6 DB Rear Elevated Split Squat
4] 6 DB Rear Elevated Split Squat
**Single DB for RFE SS
Sprint (Time)
For Time [8:00 Cap]
[Fitness]
40/50 Cal Echo C2 Bike
400m Run
[Comp]
40/50 Cal Echo Bike
400m Run