Friday, January 5, 2018
It has been great having Ansgar and his family visit with us from Germany. Ansgar is the drummer in a band (The Boss Hoss) and is really good at handstands!
010518 WOD
A. Group warmup
B. Bench press
Take 5 minutes to build to a challenging set of five reps, then:
3 x 5 at that weight (use spotter)
C. For time:
10 Strict Pull-Ups
20 Burpees
30 Russian kettlebell swings (53/35)
40 abmat sit-ups
50 Dumbbell Thrusters (35/20)
40 abmat sit-ups
30 Russian kettlebell swings (53/35)
20 Burpees
10 Strict Pull-Ups
CrossFit Invictus
>>On-ramp
For time:
10 ring-rows
15 modified burpees
2o Russian kettlebell swings
30 ambat sit-ups
40 air squats
30 ambit sit-ups
20 Russian kettlebell swings
15 modified burpees
10 ring rows
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Sugar detox day 3