Announcements
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Deadlift
Build to a Heavy Single
Accessory (Checkmark)
2-3 Sets
20-30 Glute Bridges with hip circle
0:20 Hollow Hold
WOD (12 Rounds for reps)
4 Rounds for Max Reps [18:00]
1:00 AMRAP [0:15 Transition]
with 1:30 Rest after each Round
1] Front Rack Barbell Reverse Lunge
2] Sit Ups
3] Renegade Rows [No Push Up]
– 55/75lbs for Bar