Train West Van – CrossFit
Warm Up (No Measure)
2 Rounds Alternating w/Partner Rowing
10/10 Lateral Plank Walk with Mini Band 10 Trap 3 Raise
20 Band Pull Aparts
Bench (Weight)
Every 2:00 for 8 Rounds
8 Bench Press @ ‘+5-10lbs from last week’
If missed last week – Bench must be Unbroken – aim is to get all 8 Sets with no decrease in weight, so stay conservative
Accessory (No Measure)
4 Sets 30 High Band Pull Downs w/2 Second Pause at Chest
[Rest 1:00 between sets]
100 DB Skull Crushers
4 Sets 16 Alternating Gorilla Rows
[Rest 1:00 between sets]