Back Country CrossFit West (Coach Rylee)
1200
Warm Up
Jump Rope
Double Unders
with Dumbbell
Suitcase RDL
Hang High Pull
Biceps Curl
Bent Over Row
Should Press
on Rig
Dead Hang
Hanging Leg Raise
on Rope
Dead Hang
Hanging Knee Raise
Strength
12 minutes to Practice
1 Rope Climb
12-15 V-Ups
12/9 Cal Ski/Bike/Row
This was not too bad. I did full distance rope climbs. I started with tuck-ups and then was encouraged to do single leg v-ups. Finally I did 9 calories on the Echo Bike. I got through 5 rope climbs.
Metcon (Health)
3 Sets of 5:00
120 Single Unders
+
2x
10 Jumping Pull-ups
6 DB Snatch (35/25)
+
AMRAP with Remaining Time
6 Hanging Leg Raise
4 DB Snatch
--
Rest 1:00 between rounds
This was much harder than I expected and I really struggled with the volume. I tweaked my right calf warming up and substituted 30 light KB swings. This was a good substitution. The Jumping Pull-ups took forever and the first two rounds I did not even make it to the AMRAP. Finally on the 3rd round I substituted ring rows and got 2 rounds of 6 hanging knee raise and 4 DB Snatches.
I talked to Rylee about Nisha and he thought she was doing fine in the group classes, but he was willing to do a 3 session 1:1 Fundamentals package. I will talk to her about it tonight.
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