Train West Van – CrossFit
Warm Up (No Measure)
4 Rounds
0:30 Scap Swimmers
0:30 Loop Band Pull Aparts
10 DB Z-Press
10 Scap Push Ups
Bench Press (Every 2:00 for 8 Rounds
8 Reps @ Moderate Weight)
Bench must be Unbroken – aim is to get all 8 Sets with no decrease in weight
Every break or decrease in weight = 20 Burpees
Next week will be same rep scheme + Added weight so start conservative
4 Rounds Not For Time (3 Rounds for reps)
Max Unbroken Strict Pull Ups
[Rest 1:00]
10-15 Tricep Duck Unders
[Rest 1:00]
20 Straight Leg Sit Ups or 20 Half GHD Sit Ups
[Rest 1:00]
Score is Strict Pull Ups
Core Accessory (No Measure)
100 Banded Sit Ups
**Anchor Feet, Abmat + Light Band