Westbound CrossFit (Coach Bryn)
1200 (6 of us)
Warm Up
Banded upright rows
Band pass throughs
Inch worms
Movement prep
Conditioning
3 Wall Walk complex
4 Bar muscle up
5 Toes to bar
6 Chest to bar pull up
10 rounds for time.
Goal: Sub 14:00 (fast times can be under 12:00)
Cap: 17:00
**Wall Walk complex = 1 wall walk + 1 strict WF HSPU
Intermediate: abmat on WW Complex, banded or jumping BMU, banded chest to bar
Baseline: 7 rounds: partial wall walk, Burpee + jumping pull up, Hanging knee raise, banded pull or ring row
Scaling appropriately, this was not nearly as bad as it could have been.
Scale to 1 Wall Walk complex per round - partial wall walk and HSPU to 2 abmat
Scale to 2 jumping BMU at collar bone height
Scale to 5 kipping leg raises
Scale to 6 jumping C2B
I came out hot finishing the first round in 1 minute and then slowing considerably, finishing 8 rounds plus 1 wall walk complex as time was called.
No comments:
Post a Comment