Metcon

Friday, June 6, 2025

Westbound CrossFit (Coach Loni)

1200 (4 of us)

Warm Up

General (0-8:00)

1:00 easy jump rope (any variation)

1:00 2 inch worm +6 Ground to overhead with no weight AMRAP

2 rounds

___________

Specific (8:00-18:00)

5 KB Deadlift 

1x5 Single arm single leg KB Deadlift 

3x 5 KB Russian Swing (building in weight)

________

10 Single unders

10 jump high/slow single unders

3-5 sets of: 5 Single unders “slow, jump high”+ 1 Double Under

2:00 double Under practice

Skill

(19:00-22:00)

3:00 max reps double unders or double under practice (to simply do single unders here is not acceptable. You will do enough scaled version in the workout)

I did several sets and was moving well.  Best unbroken was 10 double unders.

Conditioning

(25:00-42:00)

RXConditioning:

300 Russian KB Swings for time. (70/53lb.)

Every 3:00 starting at 0:00 you must execute 20 Double Unders

Goal: Sub 13:00

Cap: 17:00

Intermediate:

300 Russian KB Swings for time. (53/35lb.)

Every 3:00 starting at 0:00 you must execute 30 single unders

I used 26 pound kettlebell and moved well finishing in 14:57

Baseline:

150 Russian KB Swings for time. (15/10lb.)

Every 3:00 starting at 0:00 you must execute 20 single unders or plate hops

It was nice to be back at Westbound CrossFit.