Thursday 090618

A little arm work while the back is still healing up.

Straight Bar Curls 5×10 65#
Ring Dips 5×10
Dumbbell Curls 5×10 30#
Bench Dips 5×15

Monday 081110

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

We tried to do inverted burpees, but with our hard rubber floors, it just wasn’t possible. We have floor mats coming, but they won’t be here until later this week. So after a quick discussion, we decided to hold this work out for later when the mats come in, maybe on Wednesday as a rest day.

So for tonight we decided to have a little race. We had been working with the kids and were pretty well warmed up, so we decided to do a modified version of the CrossFit Warm Up routine for time.

It went something like this: 3 rounds of each, 10 reps of

Overhead Squat with broomstick
Sit Ups
Back Extensions
Pull Ups
Dips (Bench)

I still have a lot of pain in my lower rib cage from whatever I pulled last week, so for the pull ups, I used a blue band for assistance.

Completed in 9:00 exactly.