Train West Van – CrossFit
Warm Up (No Measure)
2 Rounds
1:00 Machine of Choice
0:20/0:20 Iso Split Squat Hold
6/6 Leg Swings / Side
0:30 Monster Walk
Low Box Squat (Weight)
A few Inches BELOW parallel
5-3-1 [Building]
then
3 x 1 Building to Max Effort
[Rest 2:00-3:00 between sets]
Lower Accessory (Weight)
EMOM x 12-15
1] 5/5 DB Split Squats AHAP
2] 15 Russian KB Swing
3] 10-15 Frog Pumps
Log Weight for DB Split Squat – Heavier this week – Not elevated
Extra Credit (No Measure)
50/50 Per Side
Stagger Stance Banded Good Mornings
50/50 Per Side
Single Leg Banded Hamstring Curls