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.
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