Train West Van – CrossFit
Warm Up (No Measure)
Hip/Ankle Mobility
Glute Activation w/Coach
Reverse Band Back Squat (Weight)
Reverse Band Back Squat
5-3-1 [Building]
then
3 x 1 Building to Max Effort
[Rest 2:00-3:00 between sets]
**First set of 1 should be 10-20lbs off what you ended with weeks ago
Lower Accessory (Weight)
EMOM x 12-15
1] 7/7 DB Split Squat AHAP
2] 10 Barbell Good Morning [3111 Tempo]
3] 0:20-30 Hollow Hold
**Record Weight for Split Squats
Extra Credit (No Measure)
Accumulate
150 Seated Banded Leg Extensions