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.
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