Since we have a short week due to the holiday, we will hit up some strength/metcon workouts to burn off the Labor Day mess we all put down. Here is what we are doing today:
Warm up:
3 sets of:
10 two handed KB swings
10 R hand KB swings
10 L hand KB swings
Do these sets of 30 back to back with no rest.
Workout:
5 rounds for time:
10 135lb (or scaled weight) Overhead squat
400m run
Cooldown:
3 sets of
15 GHD situps (slow count)
20 Russian twists (20 lb Med ball)
Let me know when you are all working out, and I will work out with you guys. As always, post your times to comments. See you all later.
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I made up the last three or four Crossfit WODS today just to get back in gear. Took about an hour and a half all told, and I am smoked. Here is what they were, and what I did:
4 x 400m sprint (2 min rest between)
times were: 1:24/1:18/1:17/1:18
Weighted Pullups 1x7
4 @ 53lbs/3 @ 70lbs
Push jerk 3 x 5
135/155/175/185/190
Back squat 3 x 5
225/245/265/285/290
What a way to get back into it after the holiday. MAN, that was crazy.
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