Westbound CrossFit (Coach Bryn)
1630 (9 of us)
Warm Up
Goblet Squats
Burpees
Lateral Hops
Dead Hang
Scap Pull Ups
Ring Rows
Kip Swings
Hollow Rocks
Kang Squats
Monster Walks
Duck Walk
Strength
Back Squat
3x3 - Power Focus
2x6 Strength Focus
I used 115 and 165, same as last week, but it felt heavier today.
Metcon (Health)
5 Sets of AMRAP 1:30
12 Goblet Lunges (35/25)
5 Burpee Pull-ups
Max Rep "A" Squat to 4" plate
-rest 1:30 between rounds-
I scaled to 25# dumbbell right out of the gate.
Round 1 - 5 BPU - 0 squats
Round 2 - 3 BPU - 5 squats
Round 3 - 3 BPU - 4 squats
Round 4 - 3 BPU - 2 squats
Round 5 - 3 BPU - 2 squats
This was rough and the rest was not enough to catch your breath before going right back into high intensity movements.
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