Train West Van – CrossFit
Warm Up (No Measure)
4:00 Hips / Ankles Mobility
Glute/Hip Warm Up w/Hip Circle
Front Squat (7 x 1 Building to Heavy Single
Then
2 x 12 @ 65%
[Rest 2:00])
Lower Accessory (Checkmark)
4 Sets
30 Banded Hamstring Curls
[Rest 0:30]
30 Half Sit Ups to Bar
[Rest 0:30]
0:30-40 Sorenson Hold
[Rest 0:30]
20/20 Split Stance Single Arm KB Swing
[Rest 0:30]
Split Stance Single Arm KB Swing
https://www.youtube.com/watch?v=ddei-aSePaI&ab_channel=AdamRogers
Optional Cardio (AMRAP – Reps)
0:30 Work / 0:30 Rest x 18
Russian KB Swing
Cal Bike
Wall Sit
Hit this if you wish to do Cardio over Accessory