Train West Van – CrossFit
Warm Up (No Measure)
3 Sets
10 Scap Push Ups
5/5 Kneeling Thoracic Rotations
20 Banded Pull Aparts
0:10 Push Up Hold 1″ from floor
Bench Press (AMRAP – Reps)
3 Warm Up Sets to 80%
Then
1 Set of Max Re ps at 80%
RX+ = 155/225lbs
– MUST ensure you have spotters
We are going to failure, therefore it is none negotiable
WOD (AMRAP – Rounds and Reps)
10:00 AMRAP
1-2-3-4 etc
Strict Pull Ups
Strict Handstand Push Up
– Strict Pull Ups must be with lowest possible band assistance.
– Piked Handstand Push Ups in
challenging position
RX+ = Strict Chest To Bar
Strict HSPU to 2/3″ Deficit
Accessory (Weight)
Dumbbell Bicep Curl
3 Sets of 10 [3011 Tempo]
Extra Credit (No Measure)
3 Sets
Double DB Overhead Hold 0:35-0:40 Seconds
[Rest as needed]
3 Sets
Max Reps Half Kneeling DB Strict Press [3131] / Side
[Rest as needed]