Train West Van – CrossFit
Warm Up (No Measure)
3 Sets
15/15 Banded Monster Walks
0:30 Plank
10/10 Single Leg DB Romanian Deadlift
Back Squat
5 Sets of 3 Reps [70%]
[5 Second Pause]
– 70% of Pause 1RM from Last week
– Rest as needed between sets
WOD (AMRAP – Rounds)
Every 1:15 x 18 [Alternating] [22:30]
1] 16/20 Cal Row
2] 12 Overhead Squats [65/95lbs]
– Cap Row at 1:00
– Overhead Squats should allow for 0:30-0:45 Rest so we can push the row hard on all 9 Sets
– Sub Overhead Squats w/Bar for Dowel [15-18 Reps]
Extra Credit [Post Class] (Weight)
3 Sets Per Leg
10 DB Rear Foot Elevated Split Squats
into
10 Rear Foot Elevated Split Squat Pulses
– Use same weight as last week