Back Country CrossFit West (Coach Riley)
1630 (8 of us)
Warm Up
Bike
Sit-ups
Ring Rows
Spinal Roll to V-sit
Push-up to Downward Dog
Push-up wide
Push-up narrow
Push-up normal
w/barbell
Pause Deadlift
RDL
w/light band on rig
Pallof Press
Pallof Rotations
Pallof Press with Lift
Strength
5x3 Dead Stop Deadlift
5x5 Bench Press with 1 second pause at chest
Deadlift felt good. I moved up to 235 pounds from 225 pounds. Bench Press was tough as my triceps are still cooked from Monday. I still managed the same 135 pounds that I used last week.
Metcon (Health)
3 Rounds for Reps (9 min)
1:00 Max Cal Bike
1:00 Ab-Mat Sit-ups
1:00 Max Ring Rows
The transitions messed me up a little bit
Bike - 11-6-9
Sit-ups - 17-17-17
Ring Rows - 11-11-12
111 total reps
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