Westbound CrossFit (Coach Bryn)
1200 (5 of us)
Warm Up
Air bike
Squat therapy
Med ball squats
Wall ball shots
Front Squat barbell warm-up
Strength
Every 2:30 x 5 sets:
2 front squats @ 85–90%
Tempo + drive through sticking point
I worked up from 145-155-165-175-185 pounds and moved well
Conditioning
AMRAP 11
11 wall balls (20/14) (10/9ft.)
7/5 cal bike
5 burpee tuck jump (knees into chest is goal standard)
Goal: 4–5 rounds
Intermediate: 14/10 WB, Burpee + jump to knees above hips
Baseline: Wallball with reduced load + lower wall target , 4/3 cal, 5 Burpee (regular)
I scaled to 14# WBS, 7 cal bike, regular burpees and finished 4 rounds + 0 reps.
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