CrossFit: April 26, 2013

Warm-Up:

  • 30 hallow points
  • 250m row
  • 40 double unders
  • 10 pointers each leg

Strength:

  • Overhead Squat Progression
  • Overhead Squat Progression with 5# plates

WOD: 5 RFT

  • 5 Man-makers
  • 10 Medball twists & throw
  • 40m Dumbbell walking lunges

Man-Makers – hold dumbbells in each hand, sprawl into a push-up position on the ground while still holding the dumbbells, push-up, pull press with the right hand, push-up, pull press with the left hand, push-up, jump feet up to between the hands, deadlift the dumbbells into a push press, return via deadlift to the ground – that’s one rep!

I finished in 21:43 which was last in the class and I had to modify the push-ups (1. I struggle to do complete push-ups, 2. I was exhausted, 3. My shoulder started to think about becoming painful).

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