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

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