Row 500 meters
21-15-9
Pull ups
Overhead squats 95 lbs
Row 500 meters
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2104 Harvell Circle
Contact Us at bucrossfit@gmail.com
Bellevue NE 68005
Contact Us at bucrossfit@gmail.com
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DAILY WARM UP
Moving across the floor
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push Press
15 Push Jerks
15 Sit ups
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push ups
15 Pull up
15 Shoulder Press15 Push Press
15 Push Jerks
15 Sit ups
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10 comments:
So we row a 1000 then between set 21 and 15 and 9.
nate,
we row 500m at the beginning and 500m at the end.
Did my own workout with the gym I had avaiable to me. 2 rounds of 50 feet lunges 45lb overhead squats 45lb cleans 15 dips 15 pull ups and 15 push ups. Ran 1 mile and then did 10 burpees in a row with a sprint around the track.
I will be back tomorrow for a real workout!!
12:17 as rx'd
13.47. 65lb load and jump pull on 15, 9. Thx Nate for the encouragement!
Kara, good improving and getting after it!
8:59rxd. No problem Dave. Always glad to help.
17:11
14:38 rx'd - 45 lbs OS
12:09 65lb OS
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