Another Week Gone By…CrossFit Friday

The weeks seem to fly by right now. Why? I don’t really know but they do. So, here we are to another Friday. Up early, ready to workout before beginning the day.

Who will be working out today? Bob, Jeff, Lacey, and me

General Warm-Up
2 rounds
2:00 row or bike easy (bike)
7 squats with counter-balance, 0:03 pause in bottom (10 lb db)
100ft/100ft single-arm kettlebell or dumbbell overhead walk (10lb db)
0:45 butchers block stretch

Skill and Build-Up
Thruster Progression (10 lb db set)
with empty barbell
5 front squat
5 push press
5 thruster

Build Up
one light warm-up set before starting timer

Thruster – weightlifting – for weight

Minimal Equipment 
every 2:00 for 12:00 (6 sets) (sets 1-3, 5,6 – 10lb 9 each set: set 4 – 15 lb set 6)
0:30 max rep dumbbell thrusters

put equipment away
review movements

Workout Part 2
7:00 AMRAP (use dumbbells) (10 lb db for this) (did this correct with 7 each set – completed 10 sets)
7 kettlebell swings
7 goblet squats

Cool Down
3:00 active recovery rowing, biking, walking (bike)

2 rounds
0:30/0:30 side plank
0:45/0:45 couch stretch
0:30/0:30 side plank
0:45/0:45 spiderman stretch

Good work out for a Friday. Hope everyone has a great day and a great weekend!!



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