Train West Van – CrossFit
Warm Up (No Measure)
50′ Knee Hug March
50′ Lunge to Lizard
50 Banded Bent Over Rows
50′ Skater Walk w/Hip Circle Forwards
25/25′ Hip Circle Walk Lateral
50′ Wide Stance Banded Good Mornings
Deadlift (Weight)
From 4-5″ Riser
Heavier 6 Reps than last week [75%+]
Every 3:00 x 4
6-6-6-6
*Reset on each rep
**Double Overhand Grip
Accessory (No Measure)
4 Sets
0:30-45 GHD Sorenson Hold
16 Toe Elevated Dumbbell Romanian Deadlifts w/30X1 Tempo
0:45 Plank Hold
Farmers Carry (2 Rounds for distance)
2 Attempts at Max Distance Farmers Carry in 30′ Segments
– MUST be walking
[Fitness 35/53]
[Comp – 53/70]