Train West Van – CrossFit
Warm Up (Checkmark)
Every 0:45 x 8
1] 15 Wide Banded Good Mornings
2] 15 Band Pull Aparts + 8 Scap Pull Ups
3] 0:20/0:20 Side Plank
4] 8/8 Cossack Squats
Sumo Deadlift
5 Sets of 3 Reps
– 0:03 Pause 1″ from Floor
– Focus is on Speed
– increase 5-20lbs from last week
Upper Pulling (Checkmark)
Complete All Sets before moving to next exercise, resting enough to be able to focus on Quality
Beat Swings
3 Sets of 8-10 Reps
Kipping Pull Ups
6 Sets of 4 Reps
Extra Wide Grip Pull Ups
4 x 12
Accessory (Checkmark)
3 Sets
12 DB Reverse Flys
8 Half Kneeling SA DB Arnold Press
30 Banded Tricep Extension