Some Saturdays are so glorious right? Today was one of those really kick ass, good days. Here is the breakdown!
8AM - Indorow Class 45 min
Headed to ATP for my row class. This is like the perfect warm up for the rest of the morning. The one good thing is I hit a benchmark. We did a 100m sprint and I was able to get it in 16 seconds. Very pleased with that.
10:00AM - Highland Park Crossfit #hpcf 1 hour
I got the #hpcf early and warmed up a little. Here is what we did.
10 x air squats
10 x jumping jacks
10 x scorpions which is a stretch..see here
10 x C & Ds and these....I never heard of it as a C&D...but it is an opening and closing of the body while in hang. it warms up the shoulders etc.
20 Min AMRAP
200m run (both people have to run)
20 x 24" box jumps
20 x push ups
20 x wall balls (14# ball then moved to 20# ball for last one)
My partner and I completed 4 and the run.
Nope...a couple of us stayed after class and did some deadlifts.
PVC pipe as needed
*light - Bear Complex, max 95#
3 X 5 - I did bar (35#), 65# for 2
10 min work to 2RM Deadlift
I got to 345#
then...take 60% of your 2RM
which is 205#
and do 12 min EMOM x 4.
Kicked our butts for sure. Felt good.
Now time to rest!