CrossFit Friday

How did we get to Friday so quickly? The weeks really are going by fast. So maybe one of these days we’ll be lucky and get to go back to the gym.
Nice to see Dave and Lacey this morning.

General Warm-Up

5:00 bike or row (bike)
*top of each minute perform a 0:10 hard

2 rounds
0:45 plank walk-ups (could only do like 2 walk-ups so just held the plank)
0:30 wall press stretch
3 wall walks (5 inchworms)

Skill and Build-Up
Dumbbell Push Press Progression (10 lb set)
5 dip and hold
5 dip and drive slow
5 dip and drive fast
5 dumbbell push presses

Build Up
2 rounds (10 lb set)
5 dumbbell push presses
0:20 bike or row

For time   21:28
21 – 15 – 9
dumbbell push press (10 lb)
air bike calories (bike)

5:00 rest

9 – 15 – 21
air bike calories
dumbbell push press

I could definitely tell it is Friday. Using dumbbells was hard. I thought I could do 15 lb set for this workout but I could barely lift those. The 10 lb set was difficult enough. Especially when doing 21 dumbbell push presses by 19 I wasn’t sure I would be able to push the last 2 especially with my left arm. That arm is amazingly weaker than the right arm and by Friday it really does not want to lift weights.

I need to try to do a few lifts over the weekend or something. We’ll see…

Have a great weekend everyone!


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