CF Hustle - 9.19.11


CrossFit Hustle - ish (modifying it dramatically)

WOD - 9.19.11
Warm-Up:
• 100m High knees walk
• 100m High knees run
200m Carioca (skipped)
• 20 GHD Sit-ups (just doing regular floor situps)

Strength/Stamina:
Within 12 minutes, work to a 2RM Back Squat
In 3 minutes, perform 15 back squats at 75% of your 2RM.

Haven't lifted anything in about 1 year, so I'm going to attempt:
10, 45# (empty bar) back squats


Conditioning:
AMRAP in 11 min:
7 Lunge jumps
5 Ring dips (um... not ready/able to do these yet, I'll just bench dips)

Rounds: 13 at 6:30 min

Phew... good one, even modified.  I dub this WOD, "Dirty Dancing".  The jumping lunges/dips combo just felt like the movie to me:).

1 comments:

Hailey said...
October 27, 2011 at 6:52 AM
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