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CrossFit – Thu, Jul 25

    Train West Van – CrossFit

    Group Stretch w/Coach (No Measure)

    Rope Climbs (No Measure)

    12:00 Practice

    OR

    RX+

    Choose Either

    For Quality

    2 Seated L-Sit Climbs to 13′

    4 Legless Rope Climbs

    6 Rope Climbs

    OR

    Legless Rope Climb Practice

    Pull Ups (Weight)

    EMOM Alternating x 12

    1] 8-12 Beat Swings

    – Try to increase range of motion

    2] 0:30 Max Effort Ring Rows At

    challenging Progression

    3] 0:30 Straight Arm Hollow Plank

    RX+ = Build to 3RM Chin Up

    Incline Bench (Weight)

    3 Sets of 10 Reps

    [Build over 3 Sets – Leave 2 Reps in the tank]

    [Rest 2:00 between]

    Extra Credit (No Measure)

    4 Sets

    8-10 Seated DB Strict Press

    [Rest 0:45]

    8-10 DB Hammer Curls [30X1 Tempo]

    [Rest 0:45]