18.0

I’ve had that knot in my mid back when waking up a few times this week, so I’m wondering if it’s something to do with the way I’m sleeping or my mattress. My shoulders and upper back are pretty sore from Wednesday’s workout.

Active Life – Single Leg Bias

• 8 Rounds (Tabata)
  • 20s Side Shuffles (5m)
  • 10s Rest
• 2:00 Bottom Squat Hold
• 10s L Hang
• 10/10 Leg Abducted Rocking
• 10/10 Lateral Leg Swings

Conditioning

18.0
21-15-9

• DB Snatch (50#)
• Burpee over DB

Finally got to this one. I switched hands on the ground for all of my snatches, which is really slow. Took me 5:42. 👎🏻

Active Life – Back Max

Kettlebell March – 4 Sets

• 60m One Arm Farmer Carry (53#)
• 5 Russian KBS every 10m (53#)
• 30s Rest

The other time I tried this I went light with 35# and did 3 sets with each arm. Today with 53# was another story and I was barely able to make it through 2 sets per arm. Finished in 9:17.

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I am always honored and humbled when #CrossFit affiliates choose to put this on their wall. Thanks for tagging me @crossfit_cnoc! #Repost @crossfit_cnoc with @get_repost ・・・ Ethos 👆🏼👆🏼👆🏼 . Displayed prominently in our reception. . The first thing you walk past on the way in. And the last thing you see on the way out. . Make it the best hour of your day. . Relax. Have Fun. Work Out. . @sherwood215 . #CrossFitCnoc #crossfit #irishcrossfit #functionalfitness #fitness #fitnessforeveryone #irishfitness #irishfitfam #irishgym #droghedafitness #drogheda #duleek

A post shared by Pat Sherwood (@sherwood215) on Feb 2, 2018 at 12:34pm PST