Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Sumo Deadlift (Weightlifting Variable Reps & Sets)
5-5-3-3-3
Building over 5 sets, NOT MAXING OUT, Smooth triple
Gymnastics (Checkmark)
Beat Swings
4 x 8
Kipping Pull ups or Chest to Bar or Bar Muscle Ups
8 x 3
– Focus on Efficiency and Rhythm
Wide Grip Pull Ups
– use band if you need to
2 x Max Reps Aim to get 20+
Accessory (Checkmark)
3 Sets
12 Double DB Upright Row
1:00 SA OH Carry
30 Banded Tricep Extension