Day: December 4, 2022

A CrossFit Metcon

We’re both feeling the pull-ups. Busy day yesterday, so we didn’t workout after two good days.

Swing Man Golf

Dynamic Swing Strength – 2 Sets of 4 (each side)

  • Decline Chest Fly to Triceps Extension
  • Cross Body Lat Pulldown
  • Wood Chops
  • Lateral Raises – Back/Deltoids/Biceps
  • Incline Chest Fly

Hang the Banner Week 1 Workout 3

2 Sets

  • 10/10 Banded Internal Shoulder Rotation
  • 10/10 Banded External Shoulder Rotation
  • 3x20s Biceps Stretch

2 Sets

  • 10 Forearm Slides
  • 1:00 Plank
  • 10/10 Banded Wrist Protation
  • 10/10 Banded Wrist Supination

2 Sets

  • 10 Banded Shoulder Blade Retraction
  • 10 Banded Tricep Extensions
  • 10/10 Banded Single Arm Fly

The two sets are working out well for us and take about 30 minutes.

Conditioning

15:00 AMRAP

  • 5-10-15… Russian KBS (35/53#)
  • 5-10-15… Bar-facing Burpees (B did reg burpees, I jumped over a parallette)
  • 5-10-15… Goblet Squats (20# DB / 30# KB)
  • 5-10-15… cal Row (B rode BikeErg)

I finished the round of 20 and got 17 swings. We haven’t done something like that in a bit. Felt good and bad. haha