Back Country CrossFit West (Coach Ryley)
1730 (6 of us)
Warm Up
Air Bike
Inchworms
Reverse Lunges
Single Leg Balance (Simon Says)
Curtsy Lunges
Forward Fold
Single Leg Squat Progression
Kip Swings/Hanging Leg Raises
Toes-to-Bar Progression
PVC Snatch Warm-Up
Strength
AMRAP 10 @ Easy Pace
3/3 Pistol Squats
0:30 Barbell Front Squat Hold
I did squats to a 20" box and moved well. I used 95# for the Front Squat hold and that was OK. Probably could have gone a bit heavier
Metcon (Health)
AMRAP - 8
2 Strict Inch Worm Burpee
8 Hang Snatch (45/35#)
8 Ab-Mat Sit Ups
-rest 2:00-
AMRAP - 8
8 Chest Supported Rows (35/25#)
8 Push-ups
7/5 Cal Air Bike
I scaled this up to 1 wall walk per round and 8 kipping leg raises. I did the second half as prescribed. I managed 4 rounds in both section and was very pleased with the movement and scaling. Performance called for 2 wall walks, heavy snatches, toes to bar, heavier rows and more push-ups.
KB Hold Challenge
12/4/2024 - 2:16 (cumulative 2:16)
12/5/2024 - 1:00 (cumulative 3:16)
Winner gets a $15 gift card
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