Sconzo.com

Crossfit:

Warmup:
400 meter run
Squat Therapy 5 minutes
Couch stretch
down dog to cobra 4x thru
pigeon

Strength
Front Squat
7×3, 80%
*first two sets I did 7 reps
7 @ 95#
7 @ 135#
3 @ 135# (Bill Tindall joined in here)
3 @ 155#
3 @ 155#
3 @ 185#
3 @ 185# (This is [was] my 1RM)

MetCon
18 minute EMOM
Odd Minute
– 1 sprint curb and back
Even Minute
– 5 Stone Deads (used 145#)
– 10 Double Unders (I’m getting one every 3 to 4 regulars now. The new ropes Dolph made are a big help)

After:
– 12 mi bike ride (would have gone longer but got a flat tire)

This entry was posted on Friday, September 6th, 2013 at 6:07 am 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.