Tuesday… Press / Kettlebell Swings / Pull-ups
Extended Warm-up (in ADDITION to your DROM stretches, and CF warm up)
3 Rounds
10 vertical leaps
10 wall squats
10 single leg 1/4 squats (each leg)
Press
3-3-3-3-3
Aim for +5lb over last 3 rep attempt
Then…
100 kettlebell swings for time
With a continuous clock running, drop the kettlebell and complete 4 pull ups at the beginning of every minute. After 4 pull ups, continue your swings.
Post press and time to beyondthewhiteboard.com
Today makes one year of Crossfit, where did the time go? Looking forward to another year! See you guys tomorrow.
John
John,
That’s awesome to hear! Do you remember your first WOD? What was it?
Not many people can say they’ve stuck to a fitness regimen for 90 days, much less a year! Think of all you accomplished my man, your numbers are still on the rise, times are on the fall, and there’s so much more I know you want to, and can achieve. Neil and I appreciate your dedication to the program, and to the gym.
We’ll see you tomorrow and we’ll start working on year two accomplishments!!
-Luke