Thursday 3/13/2014 CrossFit Workout of the day
Warm up
3 sets
10 Pass Thru’s
10 Threw the window (Kipping drill)
10-15 secs hand stand hold (on wall)
10 Groiners
Strength/Skill
15-12-9
For quality
Strict Pull ups
Strict ring dips
Strict Toes to bar
Training (Met-Con)
20 Min AMRAP
5 HSPU
10 Pull ups
15 Russian KB Swings (53/35) (70/53)
Scale options:
Scale HSPU w Ab mats
Sub with HR push ups
Scale pull ups with a band or sub with ring rows
Scale weight on KB
Key note:
Columbus Circle
5pm and 6:15pm will not be performing this workout. You will go through the two workouts that FLEX HQ will be providing us with.
2014 03 12
In case anyone in 5 AM was wondering, indeed the wind shifted and was somehow in my face both northbound on 1st Ave around 4:45 AM, and southbound on York at 6:15 AM. York had far more debris blowing into my eyes though.
Be sure to give an extra tip to your Seamless delivery guy today. Biking in 50 MPH wind gusts is no joke.
you win toughest commuet of day award – can put a dog in your basket and name it toto;
7 plus 9. Biceps still shaking.