Wednesday CrossFit

Will more people decide to get up this morning and do their morning workout?
It will be nice to see whoever shows up today 🙂 There were like 10 of us today so a lot different than yesterday.

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, hip opening, pull, reverse
0:15 rest

Band Glute Activation
10/10 knees out steps (right leg lead)
10/10 knees out steps (left leg lead)
10/10 knees out lateral steps

Strength/Power
Rowing
5 rounds
5:00 row
1:00 rest
Round 1: 1039m
Round 2: 1054m
Round 3: 1034m
Round 4: 1024m
Round 5: 1028m
We were supposed to try to stay consistent with our first round. I don’t think I did too bad.

Grip/Trunk
4 rounds NOT for time
100ft plate pinch walk (25# plates)
25 Russian twists (14# med ball – I could only do between 16-20 each time – this is extremely hard for me to do. I can’t really twist all the way to each side to touch object to floor – but at least I can now keep my legs off the floor while I’m attempting to do them.)

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