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Train West Van – CrossFit
Warm Up (No Measure)
With Coach
Lat Stretch – Hold Rig/Reaching Through
Front Rack Stretch w/Plate + Front Squat
Scap Push Ups
Inch Worms
Tempo Push Ups
Shoulder Press
3 Sets of 5 Reps
– 2 Second Pause at eye level
on the way up
– Build to a Heavy 5
Bench Press
3 Working Sets of 8 Reps
[Rest 2:00 between]
– Moderate/Heavy Weight Across 3 Sets
WOD (10 Rounds for time)
EMOM x 10
1] 10 Bar Facing Burpees AFAP
2] 10 Deadlifts AFAP [155/225]
– Working on Speed of movement, rounds should be under 0:25
allowing us to share Barbells and partner starts at 0:30