CrossFit 2018 — Day 105

Decent day. Did not finish with my running as planned but will get that in tomorrow. It’s a bit hard to get that extra running in when not in a deload week. I’ll start to take a picture of video everyday to make this blog a bit more informative and, maybe bearable to read ;-)

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) — 2:00 Total
Banded Shoulder Distraction — 1:00 Each Side
Front Rack Stretch — 2:00
Wrist Stretches — 30s in each position
Foam Rolling — Quads and Adductors — 2:00
Couch Stretch — 2:00 Each Leg
Pigeon Pose — 2:00 each side

ACTIVATION
500 Meter Row into…
3 Rounds:
3 Strict Pull-Ups
9 Wall Squats
12 Alternating Spidermans (6/side)
15 AbMat Sit-Ups
:20 second Samson Stretch each side

STRICT GYMNASTICS
All done as AMRAP

Minutes 0:00–5:00:
Handstand Floater Practice

Minutes 5:00–10:00:
A) 5 Pausing Ring Rows (3 second pause at the top of row)
B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)

Minutes 10:00–15:00:
A) 3 Inchworms
B) 3 Pausing Strict Ring Dips — 1 second pause at top and bottom of each repetition.

TREAD WATER
2,000 Meter Row
150 Double-Unders
10 Rounds of “Cindy”
TIME: 22.54

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