Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
WOD (Time)
6 Rounds
Waterfall Format
200m Ski Erg
12 Double DB Power Snatch
8-12 Toes To Bar
12 Deadlifts
8-12 Burpees to Plate
RX+ =35/50lb DB, 105/155lbs, Higher Rep Range
Take note of Start time and take it off your Total time
Accessory (Weight)
3-4 Sets
10 DB Deadlifts w/2″ Deficit
[2020 Tempo]
[Focus on Extra ROM and Glute Drive]
12-15 GHD Hip Extensions
or
0:45 Arch Hold
15 Gliding Leg Curls
or
25 Banded Hamstring Curls