Who will do CrossFit with me today and what will the workout be? Those always seem to be the questions.
Good Morning to Matt (of course he’s there), Bob, Dave, Lacey, Heather, Nikki, and me.

CHAN Warm Up
25 jumping jacks
25 front jumping jacks
10/10 spiderman lunges
10/10 lateral lunges
inchworm + push ups (5,4,3,2,1) (2)
10/10 speedskaters
10/10 arm circles forward/backward
10 arm pretzels
10/10 shoulder rolls/ forward/backward
0:30/0:30 lateral neck stretch
0:30/0:30 posterior neck stretch
10/10 wrist circles

Skill & Build Up (15:00)
Deadlift Progression (10 lb db set)
complete 2 rounds
5 from top, to the knees and stand
5 from top, to knees, to shins, to knees and stand
5 deadlift

Build Up (10:00)
5 deadlifts light (10 lb db set)
5 beat swings (sit ups at my couch)
5 deadlifts moderate (10 lb db set)
5 straight leg, set-ups (using ab mat behind me)
3 deadlifts, moderate load (10 lb db set)
3 hanging knee raises (tuck crunch)
3 deadlifts, moderate to heavy load (15 lb db set)
3 toes to bar (tuck crunch)
3 deadlifts, at or slightly below intended workout weight (15 lb db set)

Workout (15:00)
7 rounds for time (11:28)
10-15 deadlifts (15 lb db set) (15, 10, 10, 15, 15, 10, 15)
15 v-ups  (tuck crunch – knees to chest) (10, 12, 10, 12, 10, 10, 10)

Accessory Work (10:00)
3 rounds NOT for time
20 good mornings (with PVC pipe)
0:30/0:30 pigeon stretch

Actually was a good workout. The 15 lb db set didn’t feel too bad today.
Sort of feel like I should try the 25 lb set at some point in the near future. When we do something that I need to increase load but maybe only 1 or 2 times. So, maybe I just need to get the 25 lb set and at least set them near the 10’s and 15’s 🙂

Have a great day everyone.

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