Announcements
Hey All
Xmas Party is right around the corner!! We have 360 Camera booked, DJ lined up, all we require from you all is a good turn out!! As we do yearly, we do Pot luck for food, so bring whatever you want as far as food/drink. Please bring guests too. EVERYONE is welcome, so if you are newer to the community, or were part of it before, come on down for lots of laughs
Train West Van – CrossFit
Warm Up (Checkmark)
2 Rounds
8 Scap Push Ups – Work on ROM
10 Wrist Rocks
10 Pull Aparts
10 Passovers w/Band
Bench Press
5 x 5 [60%]
– 0:02 Pause at the Bottom
– Rest 1:00-2:00 Between Sets
Upper (Weight)
3 Sets
8 DB Bench Press [31X1]
15 Push Ups
25 Banded Tricep Extension
[Rest as needed]
Upper (Weight)
3 Sets
15 Inverted Row
10 Double DB Bent Over Row
20 Banded Face Pull