Monday, May 18, 2015
(6AM) Marie, Laura, T$$$, Ben, Nick and me
CrossFit Warm Up
2 rounds of 10 reps: Samson stretch with 3 second holds, OH squat with PVC, sit-ups, back-extensions, pull-ups, dips. I actually managed this, but did jumping pull-ups on my second round
Mobility: Banded Shoulders
Pull straight down, hook band around elbow and lean forward, grab band and bend over, 2 minutes each position, each arm. My right shoulder was much tighter than the left shoulder.
20 Minute AMRAP of 5 pull-ups, 10 push-ups, 15 squats
I was determined to Rx this workout and was hoping to get 3 rounds, but given the 20 minute duration I wasn’t sure how that would work out. I got through the first round in about 1:10 and felt pretty good. The second round was tougher and I started sub-setting the pull-ups (2-2-1) and push-ups (5-5). At the half way mark, I wasn’t sure how it would end. The second half I was doing pull-ups 1 at a time and doing push-ups (4-3-2-1), but kept a good rhythm and could complete a round every 2:30 to 3:00. My total was 8 + 0 rounds.
While a far cry from making the board (15+ rounds), I was quite pleased with the effort. The Mechanix vented gloves worked great and I will continue to use them during pull-up days.