Westbound CrossFit (Coach Riley)
1200 (6 of us)
Warm Up
Air Squats (narrow stance, wide stance)
Pass Throughs
Jog
OHS Prep
Nancy
RX Conditioning:
“Nancy”
5 Rounds For Time:
400m Run
15 Overhead Squats (95/65)
Goal: Sub 18:00 | Cap: 22:00
Intermediate:
65/45 lbs, partial depth OHS or front squat
Baseline:
PVC OHS or Goblet Squat, 200m Run
I scaled this to 400m Run and PVC OHS and finished in 21:26. I was moving well, but the runs were certainly a grind. If I repeated, I would opt for 300 meter runs and light barbell OHS.
Cool Down
2 Rounds:
10 Banded Lat Pull-Downs
15 Banded Pull-Aparts
10 GHD Hip Extensions
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