Train West Van – CrossFit
Warm Up (No Measure)
3 Rounds for Quality
30 Band Pull Aparts
15 PVC/Dowel Passovers
10 DB Z-Press
Bench Press
Narrow Grip Bench Press
9-7-5-3 [Building]
then
3 x 1 Building to Max Effort
[Rest 2:00 between sets]
Upper Accessory (Weight)
DB Skull Crushers
8 Sets of 8 – Building
OR
Band Assisted Push Ups
8 Sets of 10-12
[1:00 Rest of less between sets]
WOD (Time)
42-30-18
DB Front Rack Lunges
50 Sit Ups After Each Set
RX+ = DB Lunges – 1 DB on Shoulder, 1 Overhead
35/50