Westbound CrossFit (Coach Mat)
1630 (10 of us)
Warm Up
Rope skips
Banded good mornings
Hip down push-ups
Inch worm
Scorpion stretches
Skill/Capacity
AMRAP 3
Double Unders
I managed 49 reps which I was quite pleased with. It was a lot of singles. My best unbroken was 5 reps and I managed that a few times. Good skill to work on.
Conditioning
AMRAP 1 / Rest 1 x 7 rounds
45 Double Unders
Max Reps American KBS (70/35)
I scaled to single unders and 26 pound KBS and manged 16 reps each round except round 2 (15 reps) - Total = 111 reps
Cool Down
Body Work
DB rear delt raise
DB lateral raise
Flutter kicks
Single leg deficit calf raises
Toe raises (leaning back to wall)
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