Where did the summer go? I can’t believe school starts next week.
And wow, we are still doing crossfit from home.

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

It was actually Bob, Jeff, Reanna, Lacey, Heather, and me.
I guess that first day of college made Grace too tired to get up.

General Warm-up
“Modified Hinshaw Running Warm-up”
10 yds Over the hurdle
10 yds knee to chest
10 yds figure 4
10 yds walking samson stretch
10 yds toy soldiers
0:30 sitting arm swings
0;30 standing arm swings
10 yds toes out walk
10 yds toes in walk
10 yds walk on heels
10 yds walk on toes
10 yds walk on outside of feet
10 yds walk on inside of feet

Kipping Pull-up Progression (3 sets of 10 dumbbell bent over rows – 15 lb set)
10 beat swing stops
2×2 beat swings + 1 kip
2×2 beat swings + 1 kipping pull-up
2×2 beat swings + 1 kipping pull-up + 2 beat swings (2-1-2 drill)
3 kipping pull-ups

Notes:
Perform 6 walking lunges after each set of the 2-1-2 drill. (6 after each set)

Workout
For time 25:00 cap
In any fashion accumulate
100 pull-ups (20, 20, 20, 20)
2000m of running (bike – 0.85, 0.92, 0.9, 0.8)
300 walking lunges (60, 80, 60)

Cool Down and Recovery
1:30/1:30 couch stretch
1:30/1:30 spiderman stretch

Wow! What a workout! I really didn’t think my legs were going to stay in this one. They felt as if they could give out at any minute. However, I pushed and made it to the end of the time cap. Didn’t totally complete it but it was a good attempt. Next time we have something like this at least I’ll have a place to start and know what I need to do to beat it.

Have a great day everyone!!

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