Westbound CrossFit (Coach Loni)
1200 (4 of us) - including Mallory and new guy (Frank)
Warm Up
Row
Air Squats
Arm Circles
Samson Lunges
Glute Bridges
Wall Balls
Front Squat Warm up
Strength
Front Squat – Every 2:30 x 5 Sets:
3 Reps @ ~85–90%
I scaled this aggressively to about 75% of 1RM (135-135-155-155-155)
Conditioning
RXConditioning:
5 Rounds for Time:
15 Wall Balls (20/14)
12 Burpees Over Rower
9/6 Cal Row
Rest 2:00 between rounds
Score = combined time
I went with 10 WBS at 14#, 4 Burpees over the rower, 9 Calories on the rower
Round 1 - 0:00 - 2:03 (2:03)
Round 2 - 4:03 - 6:05 (2:02)
Round 3 - 8:05 - 10:14 (2:09)
Round 4 - 12:14 - 14:23 (2:09)
Round 4 - 16:23 - 18:36 (2:13)
Felt really good about the effort and the consistent splits. I was just looking for a good mover and was able to accomplish that.
Skipped the Cool Down
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