Tuesday, February 7, 2017

Partner Cindy

Tuesday, February 7, 2017

West Metro CrossFit

Coach Soloman (9:00 AM) 12 of us.  I partnered with Adan

Warm Up

400m run then spider across floor, high kicks, pull leg up, grab leg back, individual hamstring stretches, bear crawl forward/backward

With medicine ball toss and do med ball squat, torso twists handing ball to partner, toss and do a burpee

In a circle do introductions then some air squats and some push-ups.

Set up for WOD

Partner Cindy

20 minute AMRAP

Partner 1:  400m Run
Partner 2:  5 pull-ups, 10 push-ups, 15 air squats

Tag in and pick up where partner left off.

Either I was running slow or Adan was moving on Cindy, because he was always getting more reps than me.  We finished with 12 rounds + 23 reps.  I think I got 5-6 of those rounds.

Finish with some stretching, mobility on our own.

West Metro CrossFit is a well organized facility with 3 GHD, weightlifting platforms, rig, 6 rowers and of course plenty of barbells and plates.  They also have a bunch of rings and rope climbs so that a full class could be working out together.  9 AM is usually a small class, but all classes are free this week and they are also running a Groupon.  One new person like myself and some occasional folks in addition to 8 regulars.

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