Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Single Arm Dumbbell Press
Build to 5RM per Side
OR
6 Sets of 5/5
w/ 0:30 Straight Arm Plank Between Sets if you don’t want to go Heavy
Upper Endurance (3 Rounds for time)
In Groups of 3
3 Sets
6 Strict Press [7/10RPE] from Floor
[Rest 0:30]
0:20-0:30 Wall Facing Handstand Hold
[Rest 0:30]
24 DB Push Press [20/35lbs]
[Rest 4:00]
– Stagger and start when 1 Athlete Starts Push Press
RX+
– 25-50ft Handstand Walk + 24 Kipping Handstand Push Ups
– Handstand Push Ups Cap at 2 Sets