#WOD: 3 rounds in 15 min, dbl KB front squats + 5 C&P each side + 5 pullups. Then 20 min #rowing 4,587m.
Couldn't keep the appointment this week for CrossFit Elements #3, so had to improvise at home.
Am still a believer in CST's 4 x 7 protocol, and today was more of a "moderate effort strength day" (metcon tomorrow, yay). So kept the heart moving, but not lungs gasping:
- 24 kg KBs, for dbl front squats (106 lbs), 5 reps
- Clean and press, same KB, 5 singles each side
- 5 semi-kipping pullups (using a doorframe bar, not much legroom to kip)
3 rounds of the above, with a set or two of sumo deadlifts -- 15 minutes.
Then, 20 minutes on the WaterRower, including an abbreviated technical warmup, 4,587 meters. HR in the low to mid 140s while rowing.
Last night, a low to medium intensity "compensation" day: 39 minutes of 12 kg KB juggling, jogging, and 3 rounds of FlowFit.
Hoo rah.
