Post Time: Scale reps as needed
From CrossFit.Com Oct. 13th
Use Dumb bells if you can’t get into the gym.
Choose a load about 70-80% of your 1rep max
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
Record Weight lifted. Use same weight for all sets.
Sunday Oct. 13th
WOD – FOR TIME
25 Air Squats
25 Double Unders (Jump rope) or 50 Singles
Stretching: Samson Stretch
Video for samson stretch, remember to keep your knee over your ankle.
|15 – Sit-Ups|
|10 – DB Thrusters – Mens prescribed weight 20#/Women 10# – Scale weight down as needed, but use some weight, don’t scale to zero. 🙂|
|A Thruster is a combination of a squat with a push press. Here’s a video of correct Thruster Form. Watch before completing, take breaks if needed. Remember initiate the squat in the thruster with your hips, weight in heels, then use your legs to push the weight overhead.
2 rds of:
1/2 Mile or 800m run
Just pure CrossFit comedy!!!