Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Push Jerk
5 x 1
– 5 to 15lbs Heavier then Last Week
**Not a 1RM, Focus and Positioning and getting under the bar
Upper (Checkmark)
4 Sets
10.8 Pendlay Row Cluster Set
Max Reps DB Bench Press [31X1]
2 Sets
Max Reps Banded Pull ups
[aim to get 20+]
Max Reps Strict Handstand Push Ups
3 Sets
20 Light Band External Rotation
30-40 Banded Tricep Extension