Westbound CrossFit (Coach Ryley)
1730 (12 of us)
WARM UP
1:30 row, no straps
200' Farmers carry
1:00 row, no straps
5 DB inch worm walkouts w/ push up
:30 row
10 DB floor press
MOVEMENT/MOBILITY - DBs, BB, bench
:20 DB bench support hold, straight arms
:20 DB support hold, bottom position
5 DB bench press
3/3 scorpions, lower back focus
3/3 scorpions, pec focus
*grab BB @ first warm up weight
:10 support at top + :10 support at bottom + 10 bench press
METCON
SCORE - Total Bench Press + Total Farmer Carry (Every 25' = 1 Rep)
Health
4 Sets
AMRAP - 1:30
15/12 Cal Row
Max Rep Bench Press (95/65#)
----2:00 Rest B/t----
+ 6:00 Transition
4 Sets
AMRAP - 1:30
15/12 Cal Row
Max Distance Farmer Carry (50/35s#) - 25' Increments
----2:00 Rest B/t----
I scaled this to 12 calories on the rower, 115 pound bench press and 2x40# dumbbells.
Bench - 10, 10, 10, 8
Farmer's Carry - 5, 4, 4, 4
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