Day 21 – CrossFit (Scaled all the way)

Zach was the trainer this evening (5:30pm class)

Warm Up:

  • Row (500 meters)
  • Dynamic
  • 2 rounds of 25lb throw down
  • 2 rounds of 5 x burpees

W.O.D. For Time

15-13-11-9-7-5-3 and 1 reps for time of:

  • Handstand push-ups
  • Ring dips

RX+: Ring HSPU

Alpha: As RX

Bravo: Rep scheme as written, modifying exercises

Charlie: Cut reps by 30-50% and modify exercises if needed.

I did “Bravo” – GHD Push Ups (made sure I was as vertical as possible) and blue band ring dips

TIME: 11:58 not Rx

Since we finished early Zach had us vote on either and Ab or “Matthew McConaughey” work out. We voted on the latter.

 

The “Matthew McConaughey” work out is….

15 minutes of holding a kettle bell any way (55lb.)
while listening to 80’s music (Last minute of kettle bell swings)

I chose to hold it with both hands near my body. Others held theirs on their shoulder, one arm, some on their head.

 

167 thoughts on “Day 21 – CrossFit (Scaled all the way)

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