Train West Van – CrossFit
Warm Up (No Measure)
0:20/0:05 x 8
Banded Good Morning
Hand Release Push Up
Hollow Hold
Arch Hold
Deadlift (Weight)
3RM Hand Release Deadlift
Bench Press (Weight)
1-2 Warm Up Sets
3 Sets of 6 Reps [Building]
[Rest 2:00 – 3:00]
MUST be 2111 Tempo
Final Set – 9/10 RPE with only 1 Rep in the tank
Accessory (2 Rounds for time)
2 Attempts at :
Bar or Ring Chin Up Hold for
Max Duration
L-Sit on Paralletes for Max Duration
– Establish challenging positions but that will allow long hold attempts
– This can be Tucked L-Sit, Higher Paralletes and Ring Or Chin Up over bar hold
Extra Credit (Weight)
For Time and Quality
400m KB Suitcase Carry
– Switch Arms Every 100m
– Do not run…