Train West Van – CrossFit
Group Stretch w/Coach (No Measure)
Rope Climbs (No Measure)
10:00 Practice
Max Effort L-Sits on Paralletes After 2-3 Attempts or Climbs
RX+
4 Rounds
7 Unbroken DB Bench
2 Legless Rope Climbs
Handstand Push Ups (3 Rounds for reps)
3 Sets
1:00 Piked SHSPU [-1]
[1:00 Rest]
1:00 Seated Strict Shoulder Press [-1]
[1:00 Rest]
15 Hand Release Push Ups
[2:00 Rest]
RX+
1:00 WF SHSPU [-1]
[1:00 Rest]
1:00 SHSPU [-1]
[1:00 Rest]
15 KHSPU AFAP
[2:00 Rest]
OR
1:00 SHSPU [-1]
[1:00 Rest]
1:00 Kipping HSPU [-1]
[1:00 Rest]
20 DB Push Press AFAP [35/50]
[2:00 Rest]
Accessory (No Measure)
3 Sets
20 Banded Face Pulls
[Rest 0:45]
0:30 Supinated Bar Hang
[Rest 0:45]
10 Double DB Bent Over Rows + ME Iso Hold
[Rest 1:30]