Sample This

I finally got a good nights sleep last night... no visit from Fred!

I got up early and headed off to CrossFit only to be greeted by a freaky WOD

CrossFit Sampler

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Since jumping messes with my knee, I had to scale a lot of this workout. Pull-ups were jumping, but I added a plate to take a little off the jump. I used the 12" box instead of the 16" box for jumps - and that was the worst exercise for my knee! Today, I couldn't even muster up 1 double under so I had to do 40 single unders. I assisted the ring dips my having my feet on a box. Squat clean was done with a 35# bar. Finally, I've never done the rope ascent. I did it three times but only about 1/3 to 1/2 way up. Strength wasn't the issue, it was the slippery, sweaty hands.