Westbound CrossFit (Coach Loni)
1200 (4 of us)
Warm Up
Run
Rope skips
Lunge with twist
Wall Walk
Handstand holds
Handstand shoulder taps
Scap push-ups
Banded shoulder stretches
Double unders
Conditioning
6 Rounds for time:
6 Strict Wall-Facing HSPU
54 Double Unders
18 V-ups
30 sec rest
I scaled to knees on box HSPU, 72 single unders per round and 18 knee ups. Substantially unbroken except for the knee ups.
Round 1 - 0:00 - 2:03 (2:03)
Round 2 - 2:33 - 4:58 (2:25)
Round 3 - 5:28 - 8:08 (2:40)
Round 4 - 8:37 - 11:25 (2:48)
Round 5 - 11:55 - 14:39 (2:44)
Round 6 - 15:09 - 17:55 (2:46)
I came out a little hot, but was otherwise pretty consistent.
Cool Down
Banded pull aparts
Banded clam shells
No comments:
Post a Comment