John F. did a crossfit workout: Today was a somewhat ...

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great Somewhat Wussified WOD

Today was a somewhat wussified WOD, but felt good nonetheless.

WARMUP:
DROM progression
then 2 rounds of
* 15 overhead squats
* 15 pull-ups
* 15 seated rows
* 15 bench press (95lb)
* Sampson stretch

WORKOUT:
3 rounds (for time) of\
* 100 single-under jumprope
* 15 box jumps (24" box)
* 15 wall ball shots (26lb homemade medicine ball)

Done in 20:45.

An actual crossfit-worthy workout would have been 5 rounds, and 30 reps, but this felt good anyway.

FINISHERS:
2 rounds of
* 15 face pulls w resistance band
* thoracic extensions on the foam roller
* 15 scapula push-ups (serratus anterior)

So there's that.

  • Dan M.
    Dan M.

    All that stuff ain't wussy. Good work!

    about 5 years ago Like