WOW after an (almost) whole week off, I
was back on track today: Monday November 12th, from CrossFit Mamas
For time:
30 Push-ups
50 Back Extensions (Supermans)
30 Knees to elbows
30 Deadlifts, 40 lbs
30 Dumbbell push press, 20 lbs
50 Kettlebell swings, 15-20 lbs (I did
it with a dumbbell only 10lbs)
Run 400 meters/ 200 Jump rope or jacks
(did the 200 jump rope)
10 Pull-ups (assisted if necessary) or
Pull-downs (lower down slowly from bar) (didn't do this one because I don't
have the equipment!)
30 Bench dips
It took me 15:50... Ouff!
And right before the WOD, I did the
Insanity Abs workout, app. 16:00
That was hot!
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