Announcements
Train West Van – CrossFit
Group Stretch w/Coach (No Measure)
Upper Body (No Measure)
3 Sets
10-12 Strict Pull Ups
– Use Band Assistance to keep unbroken
15-20 DB Lateral Raise Per Side
20 Band Pull Aparts
– Stronger Band than a Warm Up band
WOD (Time)
Teams of 2 [20:00 Cap]
20-18-16-14-12-10-8-6-4-2
Bench Press [60-65%]
6/8 Cal Ski/Row per athlete after each set
– After Athlete A completes 10 Bench, they start Cals on the Ski/Row, Athlete B can Start Bench Straight away
– Aim here is to get a huge pump
– Break to be safe. Strictly Teams of 2 for 8 Racks
– Coach in rig for spotting