Wednesday CrossFit

Who will show up this morning? Bob, Lacey, and me.

General Warm- Up
3:00 run, row or bike (bike)

Kettlebell warm-up series (whole body focus)
2 Rounds (used 10lb db – left side very hard to do)
5 right-arm single-arm overhead lunges
5 right-arm single-arm kneeling press
5 right-arm kneeling windmills
5 left-arm single-arm overhead lunges
5 left-arm single-arm kneeling press
5 left-arm kneeling windmills

Workout Prep
Demonstrate movement modifications
At a rate of perceived effort 4-5 (becoming uncomfortable, breathing heavily, can hold a short conversation)
5 pull-ups with anticipated pull-up variation to be used in the workout (5 db rows with 10 lb set)
10 push-ups
15 air squats (only able to do 12)

based on what I did in the minute above – we decided the best scale for me was 3, 6, 9

Workout (30:00)
5 pull-ups (db rows) (3 db rows with 10 lb set)
10 push-ups (6 on my knees)
15 air squats (9)

was able to do those and still have 15-18 seconds to rest (not sure how they think you can rest in 12-15 seconds but I guess it makes them feel good to say they planned a “rest” for you.)

Cool Down
3:00 bike

Tough work out but I felt good that I got through the number we thought i could each time and I feel like I am actually getting faster and things are getting easier. Perhaps i should have used the 15 lb db set but I wasn’t sure if I could get through all 30 rounds with those. Maybe next time.

Have a good day everyone.

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