Back Country CrossFit West (Coach Ryley)
1630 (10 of us)
Warm Up
300 m run
glute bridge march on wall
plank hold
elevated plank hold
glute smash with lacrosse ball
good mornings
push-ups
Strength
5x3 Dead Stop Deadlift @70-83%
I conservatively did 5x3x205 (61% of 335) and felt pretty good
5x5 Paused Bench Press @75-80%
I conservatively did 5x5x125 (65% of 192.5) and felt pretty good
Metcon (Health)
For Time (12 min cap)
40 Abmat Sit-up
32/24 cal bike
800 m run
I substituted 30 calorie row for air bike and finished in 12:21 just above the cap. It was a chilly run, but definitely felt good to move after the ski trip.
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