CrossFit – Partner Today

Grace has decided to get up and CrossFit with me. She will be a thrower on the Capital University track team in the Fall and she needs to be working out. The sample workouts she was sent have a lot of CrossFit like movements on it. Therefore, since gyms are still closed and she doesn’t have anyone to give her instruction on how to do a number of these things, we decided it would be good for her to do CrossFit this summer. Let’s see if she really gets up to do this with me at 5:30 a.m.??? Yep – she was up! Ready to get started.

So, who will we be starting the week with?? Bob, Dave, Lacey, Nikki, Heather, Grace, and me.

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

CHAN Warm Up
8/8 spiderman lunges
10/10 lateral lunges
inchworm + push ups (5,4,3,2,1) (2)
10/10 windmills
10/10 arm circles forward/backward
10 arm pretzels
10/10 shoulder rolls/ forward/backward
10/10 wrist circles

3 single unders
3 burpees
Discovered that Grace is definitely too tall to jump rope in the house! Her rope kept hitting the ceiling. She ended up having to go out on the deck to do her jump roping.

20:00 AMRAP
200 single unders (3 rounds + 50)
20 burpees (3 rounds)

Accessory Work (15:00)
4 rounds NOT for time
6 bent-over dumbbell rows or bent over dumbbell rows against bands
(bent over dumbbell rows 15 lb set)
1:00 rest

3 rounds NOT for time
10/10 single arm banded low row
10/10 hammer curls (medium) (15 lb set)

Must have been another good workout – hot, sweaty, and my t-shirt is soaked!

Have a good day everyone!


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