Tuesday 1/21/2014 CrossFit workout of the day
Warm up
Lax Ball on Scapula
Shoulder mobility w bands
W a PVC pipe
3 sets of
10 pass Thru’s w a Samson stretch
10 dislocates
10 Modified Groiners
Strength/Skill
For quality/ No time measure
HSPU
Strict pull ups
12-9-6
Training (met-Con)
“The Ivan Drago”
5 Rounds for time
25 Russian KB Swings (53/35) (70/53)
25 Push ups
2014 01 20
16:42 rx’d, not pretty but done…first day back after five week injury/holiday/honeymoon time out.
tough workout to start back after a 5 week layoff;
12:15 rx for me; no doubt weakness was push ups;
5:00 AM crew was out in numbers and all busines;