Train West Van – CrossFit
Warm Up (Checkmark)
3 Rounds
25 Banded Face Pulls
10 Scap Push Ups
10 Banded Shoulder Press
Bench Press
5 Sets of 5 – Building to Mod/Heavy
[Should not need Spotter]
Handstands (Checkmark)
Handstand Shoulder Taps, Wall or Box
4 x 20
Kipping Handstand Push Ups
4 x 8-10 [deficit if regular is easy]
Upper Accessory (Checkmark)
For Quality – [18:00 Cap]
100 DB Bench Press
75 Push Ups
[50 Push Ups for Newer Athletes]
RX = 35/50lbs