JT

Monday, November 10, 2025

Westbound CrossFit (Coach Loni)

1200 (8 of us)

Warm Up

Echo bike

Banded 7s

Inch worms

HSPU prep

Ring prep

Push-up prep

Conditioning

“JT”

21-15-9

Handstand Push up

Ring Dip

Push Up

For time

Goal: Sub 6:00

Cap: 10:00 

Intermediate: First priority is to scale reps down before movement substitutions. 

Pike HSPU off box or abmat, banded ring dip

Baseline: 12-9-6

Pike HSPU from ground, leg supported ring dip, kneeling or wall push up

I scaled this to 15-9-6 and further scaled the movements

• HSPU with knees on 24" Box
• Green Band for Ring Dips
• Push-ups on Knees

I finished in 9:16, and felt a little beat up by the effort.  Ring dips are definitely not my happy place and I need to work on them more.

Cool Down

1 mile run in 12ish minutes