Halfway Through Week – Wednesday CrossFit

Good Morning – can’t believe it’s already Wednesday. Who will be working out today? Not many….guess people were afraid of the workout!

General and Specific Warm Up
5 Russian twists, unloaded (I can actually do these with my feet off the floor!)
10 long lunges, 0:03 pause in bottom
5 step-ups, low (20″)
5 Russian twists, workout weight (10lb db)
5 walking lunges
5 box step-ups, workout height (20″)

Workout (35:00)
For Time

5:00 row, bike, jump rope, etc at a moderate pace (row)
Into
4 rounds for time
50 Russian twists (15lbs/10lbs dumbbell, med ball, or plate) (50 first round, then 30 – could do at least 15 each round with my feet off the floor)
50 walking lunges (50 first round then 30 other rounds)
50 box step-ups (24″/20″) (35 first round then 30 other rounds — this was extremely challenging for me as I have NEVER used a 20″ box – the highest I have used is 16″. My legs will kill later tonight and tomorrow.)
Into
5:00 row, bike, jump rope, etc at moderate pace (row – was able to do 1000m both times during the 5:00)

Cool Down
1:00/1:00 couch stretch
1:00/1:00 pigeon stretch

I was dripping sweat today. It was a tough workout but I did it!

Have a good day everyone! See you tomorrow!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s


%d bloggers like this: