CrossFit Silver Bull

Friday, September 25, 2015

Coach Laura

(5:30PM) CrossFit Silver Bull, Darryl, Brandon and 4 others (1 girl)

Warm Up

200m Run, Walking Lunges, Hang from Pull-up Bar and activate core 10 times, pass throughs, reverse pass throughs, good mornings with PVC

Skills

4 Rounds of 30s Handstand Hold, 60m Sled Push (140# + 105# sled), 8 Bent Over KB Rows each arm (35#).  The sled push was pretty cool.  Instead of Handstand Holds, I did wall walk ups and continue to get closer to the wall.

Metcon

4 rounds of 12 OH Walking Lunges (45#/25#), 12 Toes to Bar, 12 Box Jumps (24”/20”), and 12 Hand Release Push ups

I did pretty good with this workout.  I used 35# on the first round of OHWL and then 25# on the last 3 rounds.  I did kipping knees raises instead of toes to bar.  20” box for jumps.  I finished in 13:37 which I felt pretty good about.

I finished with mobility.  Squatting against the wall, flared legs and then arm stretch against the rack.

It was really fun to visit another affiliate.  I would like to make a habit of it when I travel.  I should be capable of getting a good workout on my own, but it is fun to see how other folks do stuff.