Train West Van – CrossFit
Warm Up (No Measure)
0:30/0:10 x 8
Squatting Thoracic Rotations
Mini Band Pull Aparts
Hip Circle Banded March
Down Dog to UpDog
Strict Press (Weight)
Every 1:45 x 6 [Alternating]
Odd :- 6/6 Front Foot Elevated
Split Squat with DB’s
and 10 DB Romanian Deadlifts
from a deficit
Even:- 6 Strict Press +
3 Push Press
aim for 5-10lbs heavier
than last weeks 8’s
Score Strict Press + Push Press
Front Squat (Weight)
Every 2:30 x 5
1 Enderton FS Complex +
5 Back Squats
Start at 50% of Max FS and
Build
1 Enderton Complex =
1 Pause Front Squat
1 Double Bounce Front Squat
1 Front Squat
Accessory (Checkmark)
3 Sets
5 DB Push Press
into
Max Overhead Hold -0:03
3 Sets
0:30 Weighted Wall Sit
12 Alt Jumping Lunges for
Height