Train West Van – CrossFit
Warm Up (No Measure)
15 Shoulder Rolls Forward / 15 Backward
15 PVC Pass Through
0:30 PVC/Dowel Overhead Stretch
20 Scap Push Ups
20 Candy Wrappers
30 Band Pull Aparts
Upper Strength (4 Rounds for reps)
Every 5:00 x 4 Rounds
Max Effort Pull Up – 2
[Rest 0:30]
10-12 DB Lat Sweeps
[Rest 0:30]
Banded High Rows to Failure
DB Lat Sweeps
https://www.youtube.com/watch?v=by99tETix0s&ab_channel=AdamRogers
Banded High Rows
https://youtu.be/lcgElLv0T3c?si=GTo-eBms9OO3WPMH
Score Number of Pull Ups + Add Band note if needed
For Time (Time)
[Fitness]
15 Lateral Burpees Over Bar
3 Rounds
400m Run
12 Deadlifts [Moderate Weight]
Then
15 Lateral Burpees Over Bar
[Comp]
25 Lateral Burpees Over Bar
3 Rounds
400m Run
20 Deadlifts [155/225]
Then
25 Lateral Burpees Over Bar
Don’t go too light on Fitness are not going too light, should feel like a slog by the second round of Deadlifts