Friday 1/24/2014 CrossFit Workout of the day
Warm up
3 rounds
CINDY
5 Strict pull ups
10 Push ups
15 Air squats
Dynamic Stretches
Strength/Skill
8 Min EMOM
5 DL +20 Double Unders @70% of your 1RM
Training (Met-Con)
5 Rounds
10 Rack Lunges (95/65)
10 HSPU
Scale options
Scale weight on lunges
Sub rack with behind the neck or use KB’s
Scale HSPU with Ab mats
2014 01 23
usually pretty good at the shoulder stuff, today was quite humbling
10:28 – Rack Lunges @ 85#
10:49 RX
Lot of profanity this morning. Sorry about that guys.
SWOD: DL @295#, had to skip min 6 and pick it back up at min 7
Met Con: 13:00 @ 95# had to scale the volume of HSPU’s by the 3rd rd. b/c I suck @ those
It’s great to be back! My fav – DL and DU (with my new RX jump rope) accomplished at least one DU each round. . WOD 6:29 scaled.
DL 255#
Metcon: 10:02rx