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Train West Van – CrossFit
Warm Up (No Measure)
200m Slow Run As Group
2 Rounds
10 Band Pull Throughs
20 Band Pull Aparts w/loop bands
0:30 Wall Sit
Box Squat + Accessory (Weight)
Every 1:00 for 8 Rounds
2 Reps [50-60%]
10:00 – 12:00 – Rest
12:00 – 24:00
EMOM Alternating
1] 0:30 Wide Stance Banded Good Mornings
2] 0:30 Ring Row Isometric Hold
3] 0:30 – 0:45 Elbow Plank Hold
Accessory (Weight)
3 Sets
6/6 Rear Foot Elevated Split Squat w/3030 Tempo
[Rest 0:30]
15-20 L Tuck Over KB/DB
[Rest 0:30]
20 Banded Leg Extension
https://www.youtube.com/watch?v=yUNpPMs1M4g&ab_channel=SanAngeloCrossFit
[Rest 0:30]
Score DB Weight for Split Squat