Announcements
WELCOME TEAM!
During the changeover, please don’t forget to update your billing info in the app or on the website – New Contracts will be sent [all with the same terms] within the next two days. If you don’t receive one, let a coach know or email info@trainwestvan.com
Thanks everyone for your patience
Rob
Train West Van – CrossFit
Warm Up (No Measure)
Coaches Choice
Push Press (5 x 3 Building to 3RM)
[Rest 1:30-2:00 between sets]
EMOM Until ‘X’ Wallballs (Time)
[Fitness]
EMOM until 100 Wallballs
1] 2 Wall Walks + 8 Thrusters [55/75]
2] Max Wallballs [14/20]
3] Rest
[Comp]
EMOM until 150 Wallballs
1] 4 Wall Walks + 8 Thrusters [80/115]
2] Max Wallballs [14/20]
3] Rest
Upper Accessory (Checkmark)
2-3 Sets
Prone Banded Tricep Extension until Failure
https://www.youtube.com/watch?v=h0fRt9-QrLA&ab_channel=AdamRogers
Note Band Used and Reps