Crossfit this morning was so challenging that both Becky and I wanted to throw up. Becky (my absolute favorite workout partner) and I met at 6am for a 45 minute long journey:
Warmup:
Powerwalk across the Connecticut Avenue bridge – the run back (total of about 400 meters)
Then:
Repeat the following sequence two times through –

  • 20 thrusters with 2-15lb dumbells
  • 20 tricep bench dips
  • 20 dead lifts with 2-20lb dumbells
  • 20 air squats
  • Run 400 meters
  • 20 pushups
  • 20 reverse lunges
  • 20 bent over rows with 15lb dumbells
  • 20 air squats
  • Run 400 meters

Finish with:

  • Situps – 20
  • oblique twists – 20
  • lower ab lifts – 20
  • crunches with legs in the air – 20
  • ab plank with arm count to 100