Nik W. did a crossfit workout: Warm-up foam roller, ...

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good CFP 01:00

Warm-up
foam roller, 400m row, samson stretch, spidermans, squats, squat stretches, 40sec hanging on the bar

10 min AMRAP
12 Toes 2 Bar [knee tucks]
12 Pistols [24 air squats]
Finish : 6-7 rounds, 12 KT, 5 squats

4 rounds
Row 500M
50 Double Unders [100 singles]
2 min rest in between rounds
Finish: 21:03

It's been a week since my last real workout outside my usual dog walks. I miss it; it's just been such a busy week with morning appointments. Afternoon workouts are near impossible with fatigue and feeling icky from heat and swelling. Today's a good day and I can actually get my feet in my shoes, so yay.
This was one of those days where I used to be able to do a lot of the exercises easily. I actually could do a pistol squat and liked them once upon a time. I subbed double the number of air squats to match the time of others doing pistols. Never have air squats felt so tough for me. They really felt weighted and I was actually tired by the end, that's weird for me. In the past, I've done Murph with 300 squats and never felt a thing.
The rowing felt tough after all the squats. Coach had to remind me to use my legs more, but by the end, they were beat. The built in rest was nice, tho.