Thursday 5/8/2014 CrossFit Workout of the day
Warm up
1 K row
Then
3 sets of
5 Spider man stretches
5 iron crosses
10 Wall Squats
10 Pass Thru’s (PVC)
Strength/Skill
Turkish Get ups
5 sets of 3 (Per leg)
Super set w
10 Barbell roll outs
Click here to see a quick demo of a barbell roll out
Training
For time
Bench Mark
“ANGIE”
100 Pull ups
100 Push ups
100 Sit ups
100 Air Squats
Scale options:
Scale # of reps
Pull ups
Sorry folks, no bands
This is way too many pull ups to do strict w band. A sure fire way to end up with the R word
Substitute with rings
You’ll thank us later
Kimber attacking the back squat at Mayhem at The Meadowlands
Photo courtesy of www.superclearypics.com
2014 05 07
Evil wench, that Angie!
25:00 – RX
Closest ive ever come to ripping. I think holding the bar yesterday set me up for a bad hand day today
19:57 RX – would like to get after this one on fresh legs and hands
Scaled to 75 reps each and finished at 18:46. Ring rows – refused to do push ups from the knees – thought that was not even allowed! Tonight I will have to break out the Advil for sure.