Thursday CrossFit – Already

Wow, this week has flown by. I can’t believe it’s already Thursday.

Who will be working out today? Bob, Dave, Lacey, Grace, and me.

General Warm-Up
3 Rounds
0:20 plate jumps
0:10 rest
0:20 spiderman hold on bar or floor
0:10 rest
0:20 push-up with reach to the opposite ankle
0:10 rest
0:20 bootstrappers
0:10 rest

Workout Prep
10 sit-ups
5 burpees broad jumps, use a short jump
5 weighted sit-ups, light
10 step-ups
3-5 weighted sit-ups, workout load
5 burpee box jumps

for time
1000 row (bike – 4:00)
35 weighted sit-up (25 with 10 lb weight)
100 sit-ups (not to exceed 3:30) (20)
35 burpee box jumps (20 with broad jump after each)
100 step-ups (100 step-up onto 12″ box)

400m Zercher Carry Walk (walked with a 20lb weight – outside to Carleton Rd corner and back)
use any loaded kettlebell that provides a challenge but allows athletes to perform at least 100m efforts

Ok, I felt good about this – NEVER have I ever done more than 20 sit-ups at a time. Today I did 25 while holding a 10 lb weight! Then I dropped the weight and did 20 normal sit-ups. Ok maybe I should clarify, when I say sit-up I mean feet under the chair and using an abmat – but hey, they are sit-ups and I feel good I did that many today!

Have a good day everyone! See you tomorrow!



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