Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Bench Press
4 Sets of 8 Reps
– 5 Seconds Down, 1 Second Pause, Fast Up, 1 Breath at Top
Handstands (Checkmark)
Handstand Hold / Wall Facing Handstand Hold
3 x 0:45-1:00 OR 4 x 0:30
Kipping Handstand Push Ups
6 x 4-6 [deficit if regular is easy]
Z-Press
4 x 6-8 [heavier than last week]
Accessory (Checkmark)
3 Sets
10 Double DB Upright Row
12-15 DB Reverse Flys