Shandy looking so Strong at her first CrossFit Competition!
25/20 Cal Row
10 Burpee over the Rower
3 Minutes Rest
8+8 Pallof Press
5+5 KB Windmill
30s L-Sit Hold
Coaches Notes: This is the first “core” day. Training the mid-line is an important piece of gymnastics development, and learning how to move through space while fatigued is a central component of improving met-con performance.
Score: Slowest round on Intensity.
Scaling for the Workout
- Rowing → Reduce Calories
- Burpees over the Erg → Regular Burpees → Bodybuilders → Reduced Reps
- Paloff Press → Reduce Band Tension → Hold a Change Plate out in Front
- Windmill → Reduce Weight → Use Dumbbell
L-Sit → Tucked L-Sit → One Leg L-Sit (alternating) → Foot supported L-Sit