Warm Up: 10:00 Row (2200m), 7 burpee broad jumps, shoulder stretch, 14 knees to elbows, 14 ring rows
Strength: Weighted Pull Up 5-4-3-2-1.
Bodyweightx5 (3 strict, 2 kip), 10x4 (kip), 15x3 (kip), 17.5x2 (kip), 20x1 (kip)
Conditioning: Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
3 rounds:
-GHD Sit-ups x 15
-Hip Extensions x 15
-Kettlebell Swings x 15
-Push Ups or Bench Press x 15
-Ring Rows x 15
3 rounds completed. Did abmat sit ups with two 10lb dumbells instead of GHD. Used 44lb kettlebell, and did push ups.
This workout didnt feel very recovery-ish to me. All these exercises are not really my favorites, and today they felt very difficult because of the intense week that we have had. My hands are killing me, and I am exhausted right now. Really not looking forward to Fran tomorrow. My hands are going to rip I know it.
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