We’ve been coaching for 30 years combined and opened our gym 9 years ago. We were the 1st CrossFit gym in the Maritimes, 1st in Atlantic Canada, 9th in Canada, and 114th in the world.
this is awesome.
Warmup: squats, lunges, ring rows, plank, V-ups, Burpees, TGU's
15, 20, 25, 30, 35, 40 *PR for lower box height :)
30 Russians (Yellow)
Time: 20:25 After the sets of lunges, my legs felt like rubber when running :P Real quad burner that was!
Nice work 6am! :)
YAY SQUAT 5R DAY!
Seated KB Press (one arm)
Run 20 minutes VERY easy
Bench 331x3x3 and that's it.
Squat 5RM to 62
30 Russian Swings (Yellow)
Squat 5RM to 50
3 Rounds of:
30 Russian swings (blue)
Time - 20:00
Squat 40x5; 50x5; 55x5; 60x5; 65x5; 69x5
KB Press 8x12; 12x12x3 - Right hand side was easy; left hand side was a mess. I had one decent set on the left @ 12 and the rest were broken >:[
30 Russian KBS Green
PM: Hot Tub/Stretch.
20 minutes of Hip, Thoracic, Shoulder stuff.
3 Rounds: 200m Run + 10 WallBall (20#).
Kettlebell Flyes 8kg/18# per arm x 10 reps x 3 sets.
Ring Dips BW+10kg/22# x 5 reps x 5 sets.
30 Russian Kettlebell Swing, 32kg/70#
Stupid allergies...could not control breathing today either. Boo! Was hoping for under 20 minutes but this will have to do. haha!