Westbound CrossFit (Coach Rachel)
1630 (9 of us)
Warm Up
Row
Walking lunges
Walking groin stretch
No push-up burpees
Front Squat warm-up
Strength
Every 2:30 x 5 Sets:
3 Front Squats @ 85–90%
Keep consistent form under load.
I built up from 95-115-135-155-155 pounds (~75% of 1RM)
Conditioning
RXConditioning:
2 Rounds for Time:
30 Wall Balls (20/14)
20 Burpees Over Rower (lateral)
15/12 Cal Row
Rest 3:00 between rounds
Score = combined working time
Goal: 3:00–4:00 per round
Cap per round: 6:00
Intermediate:
20 Wall Balls
15 Step-over burpees
12/9 Cal Row
Baseline:
15 Wall Balls (lighter)
10 Step-back burpees
9/6 Cal Row
I scaled to 15 wall balls (10#), 12 step-over burpees and 9 calorie row finishing in 3:49 + 4:03 = 7:53 working time.
This was a good little mover and emphasized that I need to do more burpees. Maybe I will have to do EMOM style 4 burpees per minute for 20 minutes type of deal?
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