Workout 04/05/2013
I didn’t run to crossfit today, because I needed to get to work earlier than usual.
Crossfit:
Warmup
10x thru Down Dog to Cobra
Foam (PVC) Roll
Ankle Mobility
10 each 3x thru ring rows, box jumps, push ups, sit ups, couch stretch, samson stretch
Strength
7×3 Alternate between the two movments
Deck Press and Bent over Row
Deck Press: 95#, 95#, 115#, 115#, 125#, 135#, 145#
MetCon
Three 4 min AMRAP Couplets, one minute rest between
4 Ring Dips and 8 KB Swings (24kg)
4 Ring Push Ups and 8 Hollow Rocks (make sure to hyper extend elbows in with a twist at the top of each ring push up)
4 HSPU and 8 Air Squats (HSPU=hand stand push up)
After:
1 mile run, more PVC rolling, stretching, couch stretch again (left knee is still very tight after running)