Friday CrossFit

End of this week. Who will be at today’s workout? Bob, Jeff, Lacey, and I.
What happened to Grace today? Guess she couldn’t get out of bed.

General Warm Up
2 rounds
150 m run (bike 1:00)
10 ring rows (dumbbell bent over rows – 10 lb set)
10 push ups (knees on floor but I felt like I got down to the floor much better today)
10 air squats
10 sit ups (8 – with ab mat and feet under couch)
10 supermans
0:30 wall press stretch

Skill and Build Up
Bar Muscle Up Warm-Up
2 rounds
10 PVC pass-throughs
10 reverse grip PVC pass-throughs (can barely get this over my head)
10 Cuban press
10 band pull-aparts

2 sets (I did 2 sets of 10 dumbbell rows – 10 lb set)
5 scap retractions
5 beat swings
3 strict pull-ups

Build Up
100 m run (0:40 bike)
5 box jumps, low height (step-ups)
3 box jumps, medium height (step-ups)
100 m run (0:40 bike)
3 box jumps, workout height (step-ups)

20:00 AMRAP (7.5 sets)
5 bar muscle-ups (8 – 10 each round – bent over dumbbell rows – 15 lb set)
10 box jump + step down (10 each leg – step ups)
200m run (1:30 bike)

Good workout for a Friday. I really think I need to use the 20lb db next time I do these rows.

It was a bit odd this morning since Grace didn’t get up. I’m used to her joining us. Hopefully she gets up on Monday.

Have a great day and a great weekend!


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