PERFORMANCE & FITNESS
Warm-Up.
Two sets of:
Foam Roller Sprinter Hold x 15 seconds per side
Slider Seal Walk x 25 feet forwards, 25 feet backward
Followed by…
One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backward
Bunny Hops
Suicides remain forward-facing throughout
Then…
A.
Every 8 minutes, for 40 minutes (5 sets) for times:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
400 Meter Run
30 Push-Ups
If any of your first sets take more than 7 minutes, reduce your reps or the distance of your run such that you are forced to work hard, but still earn 60 seconds of rest.
Scaled the 2nd run to a concert 2 row of 300 metres. Better for my knees.
6:59
6:05
6:07
6:15
6:21
The wall balls and push ups were tricky…
My dream of unbroken sets evaporated by round 2…
A great workout for the engine..
Thank you
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7 cap+2
7 cap +2
18lbs wb home gym eq user 🙂
A. Couple days of strength work
Deadlifts 285×7
Tall box jumps done at 30”
Bench press 3 reps: 155, 165, 175, 185, 195
Max reps at 175: 5, 4
B. Metcon: 12:18
Three rounds
40 rower cals
20 T2B
Theme today – But did you die?!?! The answer: yes, I died a little bit 😂
Scaled the runs down to ~200m (it’s a lap around my block it’s somewhere between 200-225m)
6:54
6:48
7:07
7:54
Capped after the 2nd run, but finished the push ups anyways
Great job working through this and adjusting as needed. You got a lot of great work in!
Thank you! I’m trying to get my conditioning back, it’s been a while since I’ve done any Crossfit, aside from an occasional workout done very slowly 😋
Oh ya- got the post night shift feels to boot. Good work Beth
It was tough! I did the very first run as 400m and then was like “nope, this is not going to work for 4 more rounds” 😆
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