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CrossFit – Tue, Nov 5

    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]