Thursday Zoomin’ Through CrossFit

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!

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