Wednesday 9/17/2014 CrossFit Workout of the day
Warm up
Shoulder stretches w bands
3 sets
10 Pass Thru’s
10 dislocates
10 Over Head Lunges w PVC
Dynamic stretches
Strength/Skill
Floor press
5-5-5-5-5
Training
4 RFT
12 C2B pull ups
12 KB Push presses (53/35)
12 Cal Row
2014 09 16
Strength – last set at 185#
Metcon – no clue on time, scaled weight on kb’s to 44#
I was borderline Fran Lung at the end of this one!
Way to go 5:30am!!! Thanks for pushing me at the end, it felt great and I needed that extra motivation.
Strength – last set @ 80#
Pull-ups were spicy!
strength – last set at 75# .. didn’t make it through, got 2 reps then Mel bailed me out
WOD – 10 mins… ring rows w. purple KBs.
so happy to have you back Jamie, we missed you (and the gunshow) lots!!!