Home from St. Louis. It’s always nice to go away but always nice to return home.  At least we don’t have to CrossFit at 4:30 a.m.! Back to our normal 5:30 a.m. gym time and back in our own home gym 🙂

Who will be working out today? Who knows if Grace will even show up as we were both so tired last night!  Our workout partners this morning were Bob, Dave, Jeff, Heather, Lacey, Grace, and me.

General Warm-Up (12:00)

Jump Rope Warm-Up
0:20 single unders
0:20 single leg single unders (I was able to do some of these.)
0:20 side to sides
0:20 forward and backs
0:20 in and outs
0:20 double unders (I don’t think I’ll ever get this figured out.)
0:20 triple unders
(Jump roping is so challenging. I am determined that SOMEDAY I will be able to do these kinds of jump rope skills.)

2 Rounds
10/10 dynamic calf stretch (Could not do on my left leg as I stubbed my left big toe the other day and I can’t put weight or pressure on the toe. Yes, it’s bruised pretty badly – the toe is very purplish.)
20 band pull aparts

Downdog Sequence 2
0:10 downdog
0:10 Updog
0:10/0:10 Downdog with shoulder circles (could not figure out quite how to do this.)
0:10 Updog
0:10/0:10 Downdog with ankle reach (can’t quite reach my ankles – but someday)

Skill and Build Up
Ring Dip Prep (box dips on a chair)
0:20 ring top support
0:20 ring bottom support
3 jumping ring dip + 0:03-0:05 negative phase
3-5 ring dips

Build Up
2 rounds
3 dumbbell push-up + 1 renegade row per arm, increase load each round for the push-up hands on dumbbells (10 lb db)
10 double under (20 single unders)

Workout
For time
5 Rounds
10 dumbbell push-up + renegade row each arm (1st, 2nd rounds – 15 lb set — rounds 3-5 10 lb set)
40 double unders (singles – 60, 60, 55, 60, 40)

Into

3 Rounds (I started with this and Grace started with the first part of workout)
15 ring dips (chair dips – 12, 10, 15)
50 double unders (singles – 75, 80, 65)

Accessory Work
3 Rounds NOT for time
10 dumbbell skull crushers (10 lb set)
10-15 rear delt raises (15 band pull aparts)

Good to be home for working out. Good workout. Good to see everyone.

Have a great day everyone.

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