CrossFit – Home Edition episode #40

Monday, May 11

Who will join us for class today?? me….Bob, Dave, Lacey, Karrie, Heather

General Warm-Up
2 Rounds
1:30 skip rope or jumping jacks
10 cossack squats, pause 0:03 in the bottom position
5 inchworms + push up
30 calf raises

Workout Prep
5 broad jumps, pause 0:02 in landing position
5 no push-up burpees
5 box jumps, low height (12″ box step-ups)
5 burpees
5 box jumps, workout height (12″ box step-ups)

Workout (17:00)
For Time

21 – 15 – 9 rep rounds for time (9-6-6)
burpees
box jumps (12″ box step-ups)

2:00 — rest

9 – 15 – 21 rep rounds for time (6-6-9)
box jumps (12″ box step-ups)
burpees

This workout today was very tough as my legs still hurt from walking the 5K yesterday.
I had to scale waaayyy back as my legs just couldn’t handle those burpees at all.

Accessory/Structural Balance (12:00)
100 banded bicep curls
100 banded pull throughs
100 banded pull aparts

 

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