Conditioning

Friday, August 29, 2025

Westbound CrossFit (Coach Loni)

1200 (8 of us)

Warm Up

Echo bike

Inch worms

Banded pull-aparts

Hollow rocks

Shoulder taps

Box HSPU

Wallball FS

Wallball shots

Conditioning

 EMOM x 18 (6 Rounds):

6 Wall-Facing HSPU 

15 DB Bench Press (50/35lb.)

15 Wall Balls (20/14 to 10/9’)

I scaled to knees on box HSPU; 25 pound DB bench press and 10 wall ball shots with 14# med ball.  I was moving well with roughly 20-30 seconds work and 30-40 seconds of rest/transition

Cool Down

Bodybuilding Finisher C (same as prior):

 3 Rounds (not for time):

10 Banded Bent row (standing on band for resistance)

10 Hammer Curls

15 DB Reverse fly’s 

I did 2 rounds with 15 pound hammer curls and 10x10 pound DB reverse fly's.  Felt good.