Westbound CrossFit (Coach Loni)
1200
Warm Up
Conditioning
50 American KB swing (70/53lb.)
25 V up
50 box jump (24/20’)
25 V up
50 jumping pull up
25 V up
50 KB Goblet step back lunge (70/53lb.)
25 V up
For time
Goal: sub 17
Cap: 23:00
Intermediate: 53/35lb. KB, 20’ /14’ box, 20 V up each time they appear
Baseline: All 50 reps reduced to 30 reps, 20/15lb. KB, 15 V-Ups or Lying knee tucks (flexed knee’s instead of straight legs)
I scaled to
50 left arm KB swing (18#)
20 v up
50 box jump 20"
20 v up
50 left arm ring row
20 v up
50 unweighted step back lunge
20 v up
I finished in 17:25 and felt good about the effort. I just had a blood draw in the morning and wanted to take it easy.
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