Announcements
Don’t Forget to Register for the Fun In-House Comp!! Its Completely free, Everyone can complete the movements!
We may have even ordered some fun surprises for the gym to debut at the Comp 🙂 
Train West Van – CrossFit
Warm Up (Checkmark)
3 Rounds
5 Push Ups [Plyo On Bench Rounds ⅔]
5/5 Kneeling Thoracic Rotations
30 Band Pull Aparts
Bench Press
5 Sets of 1-3 Reps [85%]
– Maintain 0:02 Full Pause at Chest
[Rest 2:00]
Upper (Weight)
3 Sets
12 Incline DB Bench Press
8 Deficit Strict Handstand Push Ups
25 Banded Tricep Extension
[Rest as needed]
Upper (Weight)
3 Sets
3 Weighted Pull Ups [building]
10 DB Reverse Flys
12 Double DB Upright Row
[Rest as needed]