Friday Morning Crossfit – a workout named ‘Susan’

I feel really good about this one. It was very intense and definitely a challenge, especially running up and down the garage so many times. I am pretty sure that Jen did this because I made a comment on Wednesday about the workout being easy. What was I thinking?

Warm Up:

  • ball slams 3 sets of 10
  • Air Squats 3 sets of 20
  • PVC pipe shoulder shrugs 3 sets of 10
  • PVC pipe overhead squat 3 sets of 10

 Round 1:

  • 15 KB swings – 12 lb kettle bell
  • 400 meter run from bottom of garage up to top and back down (3 levels, 3 ramps, etc)
  • 15 thrusters – 2 12 lb dumbells
  • 400 meter run from bottom of garage up to top and back down (3 levels, 3 ramps, etc)
  • 15 Ball slams – 15 lb medicine ball
  • 400 meter run from bottom of garage up to top and back down (3 levels, 3 ramps, etc)
  • finish with 10 burpees

 Round 2:

  • 15 thrusters – 2 12 lb dumbells
  • 400 meter run from bottom of garage up to top and back down (3 levels, 3 ramps, etc)
  • 15 KB swings – 12 lb kettle bell
  • 400 meter run from bottom of garage up to top and back down (3 levels, 3 ramps, etc)
  • 10 Burpees
  • 400 meter run from bottom of garage up to top and back down (3 levels, 3 ramps, etc)

Stretch and cool down

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