Westbound CrossFit (Coach Bryn)
1730 (8 of us)
Warm Up
2 Rounds:
10 Air Squats
10 Glute Bridges
10 Lunges
10 Scap Push-Ups
Front Rack Flow:
5 Front Squats (empty bar) – cue: elbows high, core tight
5 Pause Squats (2 sec in bottom)
5 Front Squats (light load)
Strength
Front Squat
Every 2:30 x 4–5 Sets:
3 Reps (building to heavy set)
Focus: smooth descent, controlled bounce, aggressive stand
I was moving well, but not feeling this today. I did 4 sets at 115, 135, 155 and 165 pounds.
Conditioning
10-Minute AMRAP:
10 Thrusters (95/65)
10 Toes to Bar
10 Box Jump Overs (24/20)
Goal: 6–8 Rounds
I scaled this to 33 pound thrusters, hanging knee raises and 20 inch box jump overs. I moved slow and only managed 3 + 20. I should have added a little more weight to the thrusters and opted for stepovers. Still a good conditioning workout.
Cool Down
2 Rounds:
12 Single-Leg Glute Bridge
15 Banded Lat Pull-Downs
20 Banded TKEs
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