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CrossFit – Thu, Oct 10

    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