CrossFit Saturday

I decided since I was home, I might as well do CrossFit on Zoom. I thought the girls would get up but they didn’t so I logged on myself. Well, I was the only one there today! Matt was awesome to do the class only for me.

General Warm Up
2 rounds
30ft/30ft banded monster walk, lateral only (10 steps left, 10 steps right)
0:30 glute bridge
0:30 air squat, controlled and consistent movement
0:30 squat with hand reaches

Skill and Build Up
Dumbbells (15lbs)
5 tempo front squats 0:04 lowering, 0:04 pause at bottom then up fast
5 front squats

Workout
Every 3:00 for 15:00 (5 sets)
0:40 dumbbell front squats
(tried 15lb db but could only do 0:30 then switched to the 10lb set)

Accessory Work
4 rounds NOT for time
12 front squats with counterbalance (15lb first round and then 10lb for remaining rounds)
6/6 dumbbell single leg deadlift (15 lb)
10 pike compressions + 10 tuck crunches (first 3 rounds did single foot lifts each foot 5 times; then last round did both feet)

It was a tough workout. But felt good to do. So very thankful for Coach Matt who still did class even though I was the only one there!



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