Westbound CrossFit (Coach Loni)
1200 (8 of us)
Warm Up
Air Squat
PVC Pass Through
Handstand Prep
Skill Test
1 attempt at Max Strict Handstand Push-ups
I scaled to (3) abmats and managed 2 reps
Conditioning
18-Minute AMRAP:
16 Alternating Dumbbell Snatches (50/35)
12 Toes-to-Bar
200m Run
I scaled to 25 lb DB, sit-ups and 150m runs and finished 6 Rounds + 3 Reps. This was perfect as it allowed me to keep moving and give the devil its due on each movement.
Cool Down
Banded Pull Aparts
Banded external rotation (best with 10 lb Crossover Symmetry)
Cat Cow
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