Wednesday, January 30, 2019
CrossFit Golden - Lacey
12:00 PM
Warm Up
Hip Hamstring Stretches
then
2 Rounds of
25 Jumping Jacks
5 Inch Worm Push-ups
10 Lateral Lunges
10 F/B Arm Circles (Big to Small)
10 Jumping Lunges
10 Star Jumps
Metcon
(4 Rounds for time)
Four sets for times of:
30/25 Calories of Rowing
20 Burpee Box Jump-Overs (30″/24″)
Rest 5 minutes
I scaled this to 25 calorie rows and 13 BBJO to a 20" box. The rounds were still excruciating and I finished with
4:25
4:24
4:29
4:41
In retrospect, I should have done jump overs on 25# plates and PVC and shot for the 15+ burpees per round.
CrossFit Golden - Lacey
12:00 PM
Warm Up
Hip Hamstring Stretches
then
2 Rounds of
25 Jumping Jacks
5 Inch Worm Push-ups
10 Lateral Lunges
10 F/B Arm Circles (Big to Small)
10 Jumping Lunges
10 Star Jumps
Metcon
(4 Rounds for time)
Four sets for times of:
30/25 Calories of Rowing
20 Burpee Box Jump-Overs (30″/24″)
Rest 5 minutes
I scaled this to 25 calorie rows and 13 BBJO to a 20" box. The rounds were still excruciating and I finished with
4:25
4:24
4:29
4:41
In retrospect, I should have done jump overs on 25# plates and PVC and shot for the 15+ burpees per round.
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