CrossFit – MidWeek – Wednesday, January 6

General Warm Up
Row warm-up
0:45 leg drive only
0:15 rest
0:45 leg drive, hip opening
0:15 rest
0:45 leg drive, hip opening, pull
0:15 rest
0:45 leg drive, hop opening, pull, reverse
0:15 rest

1 round
1:00 single unders
1:00 inchworm + up dog to down dog
0:30 forward fold + 10/10 ankle rotations
20/20 dynamic calf stetch
0:45/0:45 spiderman stretch

Specific Warm Up
2 sets
50 ft Zercher carry, light (15lb db)
50 ft Zercher carry, workout weight (25lb db)

Workout (30:00)
For time
1000 single unders (322 in 6:00 then moved on)
200m Zercher kettlebell carry (53lbs/35lbs) (25lb db)
100 cal/80 cal row
200m Zercher kettlebell carry (25lb db)
1000 single unders (460 in 6:00 then quit!)

Wow – my legs were really sore! This was a REALLY TOUGH workout!!
Hopefully I can move the rest of the day!

Home to shower and off to work!
Have a good day – see you all tomorrow!!

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