Warm-up:
2 Rounds:
400m Indian Run
4 Burpee/KTE/Pull-up complex
Workout:
5 Minute AMRAP @80-85% Effort
5 Chest to bar pull-ups
25 Double-unders
Rest 3 Minutes
5 Minute AMRAP @80-85% Effort
10 GHD Sit-ups
10 Kettlebell Swings 1.5/1 Pood
Rest 3 Minutes
5 Minute AMRAP @80-85% Effort
5 Toes to bar
20 Walking lunges
Rest 3 Minutes
5 Minute AMRAP @80-85% Effort
100m Run
15 Air Squats
Post total rounds completed in each AMRAP to comments.
“Prescribed Scaling for Women” with Tony Budding and Katie Hogan,CrossFit Journal preview video [wmv] [mov]
“Flipping A Tire” with Rob Orlando – video [wmv] [mov]
Howard!
Don’t worry Howard, I will not be yelling at you. 🙂
Looking strong Dad!!!
looking awesome Howard!!
Go dad, go! ~love, mimi
Enjoyed this workout today!
1(7+2)R
2(6+4)R
3(5)R
4(5)R
Bench:
135×10
225×10
275×8
295×5
315×2
Solid programming today.
a) 5+2
b) 4+10 trading off withg Kyle (who was slacking)
c) 6+2
d) 6+100m
7, 5+16, 6+15, 6+(100m+3)
Once again, great programming, way more of a gasser than it looks…even at 80-85%
I squeezed a lunch workout today and got to see Jake clean and jerk more than I can Deadlift.
A) 4+3
B) 4+12
C) 4+1
D) 5
3+2 (regular PUs, only did 2 CTB, first day back from arm injury)
5+19
5
5