Train West Van – CrossFit
Warm Up (No Measure)
Coaches Choice – Shoulders, Wrists, Back, Chest
WOD (Weight)
3 Sets
Barbell Bench Press
Max Reps [75-80%]
– 1 Second Pause on Chest each rep
[Rest 1:00]
2 Weighted Supinated Strict Pull Ups
– Chin Up Grip
– Build over 3 Sets to Heavy Double
OR
5 Scap Pull Ups w/Pause at End ROM
5 Strict Pull Ups at Hardest Progression
Double DB Bent Over Row AMRAP – 1
[Rest as needed between sets]
Accessory (No Measure)
3 Sets
50′ DB Suitcase Carry / Side AHAP
9 Strict Chest To Bar Pull Ups
OR
9 Ring Rows at Hardest Angle
25 Sit Ups or 25 GHD Sit Ups