Post-certification Workout

Today is a rest day, but yesterday, after certification, I felt the need to train – but not the HQ prescribed filthy fifty. I need more energy for that and certification had me a little zapped.

Post-certification WOD

Four rounds of:

• 20 push-press 45 lbs
• 20 kettle bell (dumbbell) swings 40 lbs
• 5 burpees -with new standard clap

Two rounds of:

• 10 medicine ball pushups
• 10 inverted rows
• 120 jump rope

Evening:

A little 2.3 mile run with my stepson working on the movements learned at the CrossFit Running Certification.

Comments

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