Train West Van – CrossFit
Warm Up (No Measure)
30 Quadrupled Scap Push Up
10/10 Wall T-Spine Rotations
30 Scap Pull Ups
10 Bradford Press
[Slow and Controlled]
30 Alternating Down Dog Toe Touch
10 Push Press w/Pause Overhead
Shoulder Press (E2MOM x 7
5-3-2-1-1-1-1
Record final 3 Singles)
Push Press (Every 0:30 x 12 Rounds
1 Push Press @ 50-60% of 1RM)
Upper Accessory (Weight)
4 Sets
20 High Band Pull Downs
w/2 Second Pause at chest
[Rest 1:00 between sets]
100 Incline Bench DB Kick Backs
4 Sets
20 Bent Over Banded Rows w/2 Second Contraction
[Rest 1:00 between sets]
Optional
100 Russian Twists
w/2 Second Tempo
Record Weight for DB Kick Backs