Train West Van – CrossFit
Warm Up (No Measure)
0:30 Work / 0:10 Rest x 10
Sprawl
Banded Good Morning
Sampson Stretch
Hollow Hold
0:15/0:15 Single Leg Wall Sit
Romanian Deadlift (Weight)
Romanian Deadlift
3 x 10 [Building]
[Rest 1:00]
Use this as a Primer for Deadlift to follow
Deadlift (Deadlift x 3 [8/10 RPE]
3 x 3 @ 90% of the heavy set
Ensure we leave some weight in tank and focus on quality
of movement over weight week 1-4)
Accessory (No Measure)
4 Sets
15 Kneeling Banded Crunch
12 DB Walking Lunges
w/Suitcase Carry
20 Banded Hamstring Curls