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  1. 4/20/18 Workout

    by , April 20th, 2018 at 09:13 AM (Swimming Through Jello)
    Friday, 4/20/2018 CrossFit Workout

    Warmup - rowing, plyos, shoulder warmup

    Strength -
    A) Shoulder press - 45/8, 75/5, 85/5, 95/5, 110/10
    B1) Upright row - 80/10,10,10
    B2) Ski erg - 15 cals sprint x 3

    Conditioning -
    21-15-9
    1-arm DB OHS 50#
    cals Assault airbike
    5:30

    Good high effort today. Still a little weak on the lifting. Going to try to do a lactate set tomorrow in the pool - 1x200, 2x100, 2x50 off blocks with 200 easy between each - if 1) the pool isn't too crowded and 2) I'm not too sore. Abs are still tight from GHDs Monday and gymnastic work Wednesday.
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