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
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