Sconzo.com

Crossfit:

Warmup
Burgener
Pass throughs
OHS, pvc
Couch stretch

Strength
Snatch Balance
30 Minutes
Ed and I worked together on this, focusing on form the entire time. We kept the weight very low, at 65 lbs.

MetCon
12 minute AMRAP
3 dead hang pullups
5 KB Swings (used 24kg)
7 Lateral jumps (used the taller set of parallets)

I managed to finish 14 rounds, and bit into the 15th round: completed the pullups, but only got through one kettlebell swing.

Post-workout:
Couch Stretch, squat therapy against the pole

Lunchtime:
– two sets of 30 second couch stretches
– full straddle stretches and child pose stretches
Circuit: 6 rounds of deadlift, 25 situps, 25 pushups

135# x 10
155# x 10
185# x 8
205# x 6
205# x 6
205# x 6

75 second side planks, each side.

This entry was posted on Monday, March 18th, 2013 at 5:45 pm and is filed under Physical fitness. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.