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)
Group Stretch
Bench Press (5 x 5 [65%]
– 0:02 Pause in the bottom
[Rest 2:00])
– If unsure of 1RM, add 5-10lbs from last week, should still be moving the bar fast
Upper (Checkmark)
3 Sets
6 DB Bench Press [31X1]
12 Strict HSPU
25 Banded Tricep Extension
[Rest as needed]
3 Sets
6 Weighted Pull Ups
12 Inverted Row
15 DB Reverse Flys