CrossFit session

One of Kat’s Killers.

Still in pain from Monday made it so hard.

Warmup

Sand bag star run (400m).

Strength

Push or split jerk (I did push).

2x5 warmup, then:
2-2-2-2-2 with increasing weight (I did 3 sets on 30kg, 2 sets on 40kg)

Meanwhile also complete:
50 GHD back extensions
50 toes to bar (I am nailing these now but can’t kip yet)

WOD

Buy in: 15 sandbag bear complex

"Bear complex" is squat clean, thruster (lock out elbows), back squat (lock out elbows). That’s one…

For time, 5 rounds of:
10 dumbbell squat cleans (10kg each)
10 burpees
10 kb swings (16kg)

Cash out: 15 sandbag bear complex…

I did 3 rounds, then cashed out on 17:40. Not only because it was excruciatingly hard, also because the muscles in the small of my back was like little fists. Cramp galore.

Kat told me to do a few foam roll massage moves to help them relax. Worked. Will do more when home.