Nik W. did a crossfit workout: WARM-UP 450m row, spi...

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good CFP : Kettlebells 01:00

WARM-UP
450m row, spidermans, samson lunge, pushup, knee tucks, squats, 16Kg KB warm-up with various swings, pass throughs legs etc.

STRENGTH&SKILL
6 rounds
1 min Max reps BW Bench Press [subbed ring pushups] 5-6 each round
1 min Max Reps Weighted Chin Ups [neg chinups] about 4 per round

Ring pushups are so hard, but I think a good sub for bench presses where I can't lay flat on my back anymore. Chinups unassisted are completely impossible now- add a pound a week and see if you can still do 'em. :)

WOD
15 min AMRAP
20 KB swings, 16Kg
Row 100 M
rest 60 sec

Finish: 6 rounds

I opted out of the Split Leg KB Swings for the regular ones (but did Rx the weight) and rowed instead of run. Loved the 60sec built in rest.

10 months ago