Train West Van – CrossFit
Warm Up (No Measure)
400m Run
Then
Group Mobilization/Activation w/Coach
Reverse Band Back Squat (3 Rounds for weight)
5-3-1 [Building]
then
3 x 1 Building to Max Effort
[Rest 2:00-3:00 between sets]
Newer athletes –
[Unbanded]
5-5-5 for Position Practice
then
5-3-1 To Challenging Single
Good Mornings
Barbell Good Morning
8 Sets of 8 – Building
OR
Banded Good Morning
8 Sets of 15 – Strong Band, Vary Stance
Accessory (No Measure)
3 Rounds
8/8 Single Arm KB Swing
8/8 Single Arm DB/KB Sit Ups
4/4 Hamstring Slider Eccentrics
Extra Credit (No Measure)
Accumulate
30/30
Single Leg Pike Leg Lifts