Train West Van – CrossFit
Warm Up (No Measure)
0:25 Work / 0:05 Transition x 8
Sprawl
Band Pull Aparts
Squatting Alternating T-Spine Rotations
DB Windmills [Alt Sides per round]
Weighted Pull-ups
Every 2:00 for 5 Rounds
5-2-2-1-1
Build to Max Strict Pull Up
Or
5 Strict Pull Ups at HARD progression
and 10-15 Banded Lat Push Downs
6:00 AMRAP for Quality
0:10 Chin Over Bar Hold
0:20 Hollow Rock
0:20 Single Arm Plank / Side
10 Deficit Push Ups [Can use band]
WOD (5 Rounds for time)
5 Rounds EACH for Time
**Alternate Full Rounds with Partner
24 Plate Ground to Overhead [25/45]
12 DB Bench Press
9 Bar Facing Burpees
OR
12/15 Cal Ski
12 DB Bench Press [35/50+]
9 Bar Facing Burpees
– Bench weight should be in two sets of less, not light
Newer athletes – Plate Ground to Overhead to keep intensity higher