Train West Van – CrossFit
Warm Up (No Measure)
3 Rounds
10 Cossack Squats w/Pause in bottom
15 Wide Stance Barbell Good Morning
0:20 Plank Hold
0:20 Hollow Hold
Sumo Deadlift
5-3-1 [Building]
then
3 x 1 Building to Max Effort
[Rest 2:00-3:00 between sets]
**Lower bar to floor with control, aim to not make a sound while building
Max Effort Sets can drop
Lower Accessory (Weight)
Every 1:30 x 8 Rounds
1] 6/6 DB Rear Foot Elevated Split Squat
2] 20-30 Banded Good Mornings
Use Challenging DB’s if experienced with Split Squat, if not, keep constant tension
Use Thick Band for Good Mornings
Accessory (No Measure)
50 Banded Hamstring Curls
50 Standing Banded Crunch