Westbound CrossFit (Coach Ryley)
0800 (17 of us)
Warm Up
Box step ups
Box jumps
Dead hang
Weight shifts
Hanging shoulder tap
Hanging hip tap
Low plank holds
Push-ups
Strength
Build to a heavy single bench press today in 15:00.
45-95-115-135-155-175-185
Conditioning
2:00 on/ 2:00 off x 4 rounds
10 DB Bench press (70/50)
20 Hanging hip tap
10 Box jump Over (30/24’)
Intermediate: 50/35 DBs, 20 hanging hand release, 24/20’
Baseline: weight that allows for 10 unbroken, alternating arm bent over row (DB), 10 plate hop overs
I scaled to 40 pound dumbbells, hanging weight shifts (12), and 20" box jump overs. I was moving well and was finishing 1 round every 2 minutes. 4+0 total.
Cool Down
Banded W's
No comments:
Post a Comment