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Just having fun and keeping fit with crossfit and running.
Nik W. did a crossfit workout: WARM-UP 450m row, spi...
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450m row, spidermans, samson lunge, pushup, knee tucks, squats, 16Kg KB warm-up with various swings, pass throughs legs etc.
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. :)
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.