My legs are so sore they hurt to the touch! At least I can walk on my feet without hobbling all over the place since I can barely feel the blisters now. Over to CrossFit Intuition this morning for Kevin to put us through a class.
Warm-up
- CS Activation
- Bottom Squat Hold
- Inch Worms
- 750m Row
Conditioning
He tricked us saying we were going to do a Tabata row in order to get a 20 second meter number out of us. Mine was 98 meters. Then…
20 Rounds
- 20s Row
- 20s Rest
If you don’t make your number during a round, that’s a 5 burpee penalty at the end. Luckily I got over 101 each round. Totaled 2,471m with the rollouts. I was soaked with sweat at the end.
Strength
10:00 EMOM
- Odds: 10 Pendlay Rows (40% of BW – used 85#)
- Evens: 10 CS Reverse Fly (2 rounds with red, 3 with yellow)
Nasty little combo that made the light weight get hard.
Midline
3×10 GHD MB Toss (14#)
Fun workout!
Headed to Survival Fitness at 8 to try out the chipper for the upcoming GLBRT team competition.
- 50 Wall Ball 20#/14# 10’ target for men and women
- 40 KB Snatches 53/35
- 30 T2B
- 20 Burpees
- 30 Clean & Jerk 135/95
- 40 Box Jump 24/20
- 50 Deadlift 185/135
Brent and I finished in 10:33, the girls could start after we got done with wall balls and the clock was exactly 14:00 when they finished. Fun little workout.
Nick Momrik's Fitness Logs 