Westbound CrossFit (Coach Loni)
1200 (9 of us)
Warm Up
Line hops (forward/back)
Run
Calf raises (3 positions)
Box step ups
Explosive box step ups
Hollow raise torso
Hollow raise legs
Dead hang
Kip swings
Kip swings with lat engagement
Knees to elbows
Prep for jump over
Conditioning
AMRAP 20:00
10 Box step up (50/35lb. Single DB, hold anyway) (24/20”)
10 Knees to elbows
10 *Box jump Overs (24/20’)
*Clear the box is RX’d
Intermediate: 35/20lb. Step up, kipping knees to chest, 20/14” box jump overs
Baseline: Unweighted box step up, lying knees to elbows (holding rig or KB), plate jump overs or line jump overs
I scaled to 20" box step up with 20# dumbbell; 5 K2E per round; 18" bound over foam rollers. This was a good scale, but I might have been better off doing 8-8-8. I did not want the volume hanging from the rig, but it was not too bad. I finished 5 rounds + 23 reps at time and did the last two rounds after time was called.
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