Final Day of Week – CrossFit Friday

General Warm Up
3:00 row, bike, job, jump rope (bike)
3/3 3 way hip stretch

Right before I was done biking my phone rang and I had to go cancel school. I had brought my computer but it takes a bit to get the announcement everywhere it needs to be. So, I missed the warm-up. When I was done, Jeff had me do 30 PVC pass overs, 20 PVC overhead squats and 30 regular squats.
I did that as he was explaining the workout for today.

3 rounds
hang neutral
hang hollow
hang arch

3 sets
5 beat swings

3 sets
3 swing and pull building drill

Workout
16.3
AMRAP 7 minutes
10 power snatch (40#)
3 bar muscle ups (band assisted pull-ups)
*compare 1/13/15, 1/19/18, 2/1/19
(Did 3 complete rounds and then 4 power snatches)

Recovery and Stretch
3:00-5:00 row, bike, jump rope or run (bike)

Stretching
1:00 kneeling forearm stretch
1:00 prone lat stretch
1:00/1:00 couch stretch

Good workout today. See everyone on Monday.
I think my leg is feeling so much better, by Monday I should be good to go 🙂

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