Chipper

Monday, October 13, 2025

Westbound CrossFit (Coach Loni)

1200 (8 of us)

Warm Up

Row

Inch worm

Hollow rock

Step up

Kettlebell swings

Conditioning

1k Row

________

100 Burpee

100 KB Swing (American) (53/35lb.)

100 V Up

100 Step up (24/20’)

For time. 

Goal: Sub 22:00

Cap: 30:00

Intermediate: 35/30lb. KB, Lower box. Consider reduction in volume from 100 to 75 of each.

Baseline: 50 reps of each movement prescribed as well as 500m Row. 25/15lb. KB, Beginner Jack knife for V-Up

I scaled to 26# KB, Jack knifes (back on ground v-up with one leg) and 20" step ups.  I treated this as an AMRAP 30 and was thrilled to finish 70 reps of each movement in 31:04.

The row took me 5 minutes and then each round of 10 was taking me around 3:30.