Sarah Mcgovern did a crossfit workout: Warm-up 3 rounds of: ...

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    • Currently 3/5 Effort.
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good CrossFit: Bench Press & Sprints (.5 mi) 01:00

Warm-up
3 rounds of:
- 5 bench presses with bar only (38#)
- 10 hard pulls on rower
- 5 inch worms
- 10 face pulls

WOD
3 sets
- 3 TOUGH bench press (63#)
- 20 sec. row sprint @ 100% (subbed 100m sprint after 2 rounds)
rest 2 minutes
+
3 sets
- 5 moderate mid grip bench press (53#)
- 100m sprint @ 100%
rest 2 minutes
+
3 sets
- 7 fast TnG CG Bench press (48#)
- 100m sprint @ 100%
rest 2 minutes

I really liked this workout once I started doing the sprints. Given all the races I have coming up, I'm going to try to sub in any running that I can. Slowly but surely working up my upper body strength...I can't wait to do a pull up!!!

I also bought a jump rope yesterday to practice at home, so I don't look like such a newb when we have to do that at the box :) I'll be doing that all weekend...fun times.