Another day of Zoom CrossFit.
Who will be working out with me this morning? Lacey, Nikki, Kari, Reanna, Evan, Bob, Dave, Dana.
So nice to see everyone.

General WarmUp
10:00 jump rope (bike)
*at 0:00, 2:00, 4:00-, 6:00 and 8:00 perform a 0:20 hollow hold and a 0:20 superman hold on floor

Bar Muscle Up Warm Up
2 Rounds
10 PVC pass throughs
10 reverse grip PVC pass throughs
10 Cuban press
10 band pull aparts

2 sets
5 scap retractions (scap retraction push-ups)
5 kip swings
3 strict pull-ups

Workout (10:00)
10:00 EMOM
3-5 bar muscle-ups
or 3 strict chest to bar pull-ups

Minimal Equipment
50 Russian push-ups (and no it is NOT when a Russian shows up to do your push-ups)
(I did regular push-ups with knees on ground – I totally could not figure out the Russian thing!)

Transition and Build-Up
2 rounds
10 double unders
6 renegade rows (10 lb dbs, 15lb dbs)

Workout (10:00)
for time (10:02)
100 renegade rows (15lb for the first 60, then 10lb for last 40)
*at 0:00, 2:00, 4:00, 6:00, 8:00, etc do 50 double under (0:45 sec practice)

Cool Down
1:00/1:00 Samson stretch

Wow – killer workout! My arms and shoulders are sore! I’m not really sure how many of the push-ups I did, I lost count but I did them until time was up. The renegade rows I did 100 and finished just over the 10:00

Good workout – hope everyone has a great day!

This entry was posted on December 3, 2020 at 7:06 am and is filed under CrossFit. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.