Custom CrossFit Programming: Monday, 9/29/14

5min Row\AD – Warmup
10min Mobility – work on your nasty business
Hamstrings and calves needed a lot of work. Was slightly sore in the shoulders but not bad at all.
30min Row @ moderate pace
– every 5min, get off rower and complete:
10 Walking Lunge
10 Pushup
10 Ringrow
10 Back Extension
10 Situp
Was feeling pretty worn out and also wasn’t in a great mood. I only did 4 rounds of this instead of 6 and didn’t do the back extensions since it was too far away from the little area I set up for myself. So lazy. Really felt some burning in my quads when doing the walking lunges and got a lot more sweaty than I expected.


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