Three rounds for time of:
Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps
Push-ups, 21 reps
Rope climb, 3 trips
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft
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This was a great one and shows how great the programing has been for a long time with crossfit. I rallied like hell to go sub 30 minutes with round something near this 8:30/11:00/9:50 for a total of 29:19. Great workout and lots of fun.
ReplyDeleteRope climb question for Fletcher. I tried using my feet during warmup and I removed a big ass chunk of skin from my shin on the way down, so I went arms only for the wod. Question is how the hell do you avoid damaging the shin skin?
Wow that was harder than it looked (ever said THAT before?). It's the Justin and Craig blog nowadays, but that's OK. Chris is on the mend still I think, CF hurts Wy too much... and maybe Dave is vacationing for a month LOL.
ReplyDelete24:45
round 1 was 7:10, round two the clock said like 16:30 so I made a goal right then to get it done in under 25 which really pushed me in round 3. Did K2E in two sets, BE unbroken, KBS went 15/6, pushups 17/4....
Rope climbs were the hardest part today for some reason, I almost failed a couple but touched the top on all... barely. Woo! Time for church, football, clean the basement, and go buy my broke sister in law a used minivan.
Justin... wear a long sock on your wrap leg (I don't on my stepping leg), then wrap your ankle on the outside of the sock with duct tape up to mid shin. That keeps you from getting your skin ripped off.
ReplyDeleteStill here, at least reading what you guys are doing. I am working on getting my strength up and also doing tabatas. Will be back to actual CrossFit wods in Oct.
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