Westbound CrossFit (Coach Loni)
1200 (9 of us)
Warm Up
Run
RDL
Glute bridge
Walking lunges
Monster walk
Sit-ups
KB swings
Deadlift warm-up
Strength Superset
Every 2:30 x 5 Sets
5 Tempo Deadlifts @ moderate (21X1) (Build these each set to a touch 5 at tempo)
:30 Side Plank (each side) *DB for loading on your side if possible.
I used a relatively light 155 pounds and did 20 second side planks, moved well.
Conditioning
RXConditioning
3 Rounds for Time:
400m Run
20 Ab Mat Sit-Ups
15 American Kettlebell Swings (53/35)
Cap: 10:00
Intermediate: lighter KB
Baseline: KB deadlift
This was a fun workout. I scaled to 300m runs - 12 sit-ups - 8 kbs (26#) and finished in 9:36
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