Warm up: 50 Weighted rope jump rope turns
10 honest push-ups.
I can only do 10 honest push-ups since surgery.So depending on the pain each day I try to do GTG push-ups.
5 Back Squats
5 Med-ball cleans 20#- this is for form and to keep my moving and flexible.
10 GHD situps- these help that core to get stronger for the back squat and push press.
BS- the barx5
BS-135x3 which is a pound shy of Body weight.
Stopped so I don't spend 3 days recovering.
16k KB one arm High pulls 10 left 10 Right. Non stop 4 rounds.
Skill work- double KB swings 12k left 16k right.
The Potomac Crossfit Crew: