Train West Van – CrossFit
Warm Up (No Measure)
Band Pull Apart Variations
Good Morning Variations
Wrist Mobility
Bench Press
Bench to Heavy Single
– Regular Grip
– Newer Athletes stick to Sets of 5, practicing engaging Lats, correct bar path and control
WOD (Time)
10 Rounds for Time [22:00 Cap]
12/15 Cal Row
15 Burpees To Bar
Review time from Week 1 [July 23rd]
and build out a pacing structure that will allow you to beat previous time. It will be tough but trust you can beat it. Dont give in to the pain
– Use Same Machine as previous weeks
Extra Credit (No Measure)
EMOM x 12
1] 4-6 Band Assisted Chest To Bar Pull Ups
2] 8-10 Arch Body Pulls
3] Max Inverted Barbell Row