Wednesday – October 7 CrossFit

The days seem to go by so quickly these days. How in the world did it get to be October 7th already??

Well, who will be at CrossFit today to do this workout together? I think there were about 20 of us. Great group of people.

General Warm Up
2 rounds
30ft spiderman walk
30ft lateral lunge walk
30ft inchworm walk
0:30 deep squat hold
(This totally felt like the workout today)

Skill and Build Up
Medicine Ball Clean Wall Ball Shot Prep
Medicine ball clean progression (14lb ball)
5 medicine ball deadlift
5 medicine ball deadlift + Shrug
5 medicine ball front squat
5 shrug and pull-under
5 full medicine ball clean

Followed by
5 wall ball
5 medicine ball clean wall-ball

5 rounds for total reps
1:00 no push-up burpee
1:00 rest
1:00 row calories
1:00 rest
1:00 medicine ball clean wall ball
1:00 rest

This was a tough workout! The medicine ball clean wall balls were very difficult. It was hard for me to get the entire movement down correctly. I worked on it and finally got it but not very good. Oh well, you have to start somewhere with these things 🙂

Have a great day! See you tomorrow.

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