Train West Van – CrossFit
Warm Up (Checkmark)
3 Sets
20 Banded Good Mornings
4 Vertical Jumps for Max Height – Reset between
10 Hollow Rocks
30 Pull Aparts
Deadlift
3 x 5
– 5-20lb Heavier than last week
[2:00 Rest ]
– If you were not here for last 2 weeks of Deadlifts, Build from 60 to 65%
WOD (Time)
Teams of 2 – For Time [20 Min Cap]
3 Rounds
40 KB Swings 35/53lbs
– Partner Hanging From Bar
30 Cal Row/Ski
– Partner Holdig KB in Goblet Position
40 Push Ups
– Partner holding Arms Extended Plank