Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Sumo Deadlift
5 Sets of 3 Reps
– 0:03 Pause 1″ from Floor
– Focus is on Speed
– increase 10-15lbs from last week
Upper Body Pulling (Checkmark)
Complete All Sets before moving to next exercise, resting enough to be able to focus on Quality
Beat Swings
6-8 x 2 Beat Swings + Hip pop
Kipping Pull ups or Chest to bar
5 x 5
Wide Grip Pull ups – Use Band
3 x 15
Accessory (Checkmark)
3 Sets
8/8 SA DB Row
12 DB Side Raises
30 Banded Overhead Tricep Extension