Thursday, 5/9/2013

CrossFit Edwardsville Morning Workout

Warmup - loosen up, mobility, set of 10 burpees, 5 strict pullups, 20 squats, 10 hanging knee raises, 10 pushups, more mobility

Strength -
1A) Push Press 3s -> 5x45-3x135-3x155-2x3x175
2B) Strict Toes-to-Bar -> 5x5

MetCon -

CF Open 12.5 Heavy
AMRAP 7
3 Thruster, 135#
3 CTB Pullup
6 Thruster, 135#
6 CTB Pullup
....

Right into
"Heavy Helen"
3 Rounds
400m run
21 KB swings, 2 pood
12 pullups

12.5H - through round of 12
Total work time - 20:09

Wow.  That one was a burner.