Barbells and Bikes: Warm-Up: Dynamic Bands PVC – Barbell Strength: A. Front Squat – build to a tough single in no more than 10 minutes -#275, get good Then For time: Row 2000 meters (7:27, slow!) 50 Wall Balls(7-7-6-5-5-5-5-5-5) 10 Muscle Ups (4-3-2-fail-1) 13:11, couldn't hold a fast pace today, lungs are still not there yet. Midline: A. 3x10 back extensions B. Accumulate 1:30 in L-sit (very hard for me) ##crossfit #CrossFitmasters

Saturday, January 17, 2015

Warm-Up: Dynamic Bands PVC – Barbell Strength: A. Front Squat – build to a tough single in no more than 10 minutes -#275, get good Then For time: Row 2000 meters (7:27, slow!) 50 Wall Balls(7-7-6-5-5-5-5-5-5) 10 Muscle Ups (4-3-2-fail-1) 13:11, couldn't hold a fast pace today, lungs are still not there yet. Midline: A. 3x10 back extensions B. Accumulate 1:30 in L-sit (very hard for me) ##crossfit #CrossFitmasters

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