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
– Same Rep Scheme As Friday, aim to add more weight [5-15lbs]
Handstands (Checkmark)
Handstand Shoulder Taps, Wall or Box
4 x 20
Kipping Handstand Push Ups
6 x 8-10 [deficit if regular is easy]
Z-Press
5 x 5 [heavier than last week]
Accessory (Checkmark)
3 Sets
8 Single Arm Row [Heavy]
16 Alt Bicep Curls