Westbound CrossFit (Coach Loni)
0900 (about 10 of us)
Warm Up
3 direction lunges
line hops
wall sit
shuttle runs
lunges
tempo ring lower and holds
rope climb technique
Gymnastics Strength
Accumulate:
10-15 Rope Climb
3:00 Ring Support
*If you're good at rope climbs, make these Legless
I did 4 rope climbs, tried to work on pinch rather than Spanish wrap and tried one legless, but only made it hand over hand once.
Conditioning
10 shuttle run (25ft. Out and back)
100ft. Lunge (50/35lb., single DB)
1:00 wall sit (unweighted, accumulate)
3 rounds for time.
Goal: Sub 11
Cap: 15
Intermediate: 35/20lb., 8 shuttle run, :40 wall sit
Baseline: BW lunge, 5 shuttle run, :20 wall sit
I scaled to a 15 pound dumbbell and 0:30 wall sit finishing in 14:00. This was a good scaling option. I was challenged on the lunges without blowing up. The wall sit was appropriate for the time domain. I could have pulled some shuttle runs, but wanted to focus on that movement for frisbee.
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