We are currently in Jackson, TN. An hour behind, so we are doing zoom at 4:30 a.m. instead of 5:30.

Who will be there this morning? Bob, Nikki, Grace and I.

General Warm-Up

Plate Warm-Up Sequence (we did hops without plates)
2 rounds
0:20 in and outs
0:10 rest
0:20 alternating feet side hops
0:10 rest
0:20 alternating feet forward hops
0:10 rest
0:20 single leg forward hops
0:10 rest
0:20 both feet side hops
0:10 rest
0:20 plank hand walk

Dynamic Mobility
10 rollover v-sits (yeah right…who thought of this?? I can’t even roll over…let alone touch my toes to the floor above my head!)
10 lying leg crossovers
10/10 dynamic hamstrings
5/5 sprinter hamstring to Samson stretch
20 scorpions
20 kneeling shoulder taps
10 bootstrappers

Specific Warm Up
Ok, this is not easy in a hotel with no open gym! Thank you Matt for quickly coming up with alternatives for us!

3 rounds
100m run (mountain climbers)
3 burpee box jumps (burpees)

Workout
For time
5 rounds
400m run
15 burpee box jumps

Option
100 mountain climbers (75, 75, 75, 75, 50)
15 burpee (12, 12, 12, 12, 10) (these are sooo hard….I don’t know if I’ll ever get these to actually be a bit easier and to actually be closer to being correct. Oh well, at least I have a good attempt!)

Accessory Work
4 Rounds not for time
6 bent-over dumbbell rows
1:00 rest

Well, even though it wasn’t exactly what it was supposed to be, we are thankful Matt is so quick to come up with options for us. Still a great workout – the sweat was dripping off!!

Have a good day everyone! We are heading out today to check out Jackson TN and then off to move to St. Louis!

This entry was posted on June 30, 2020 at 6:48 am and is filed under CrossFit, Exercise. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.