So since my normal teaching class will be only 9am on Mondays, I set my alarm for 6am and headed out the door at 6:30am to head to crossfit. I was excited and nervous. Nervous because I slipped and cut my right arch of my foot over the weekend and it is swollen and bruised. And I hoped there was no jumping involved in the WOD.
Here is what was programmed:
Front squat, follow each working set with 5 box jumps - 61%x5, 70%x3, 79%x5 (83#, 93#, 103#) I skipped the box jumps.
5 x 2 minutes rounds with 30 second rest
AMRAP sledgehammer swings
This was tough. I didn't jump as high as I usually do on my burpees.
Round 1: 6 sledgehammer swings (first in from run)
Round 2: 6 sledgehammer swings (2nd in from run)
Round 3: 3 sledgehammer swings (1st in from run)
Round 4: 3 sledgehammer swings (2nd in from run)
Round 5: no sledgehammer swings (1st in from run)
I was impressed I was able to make it in from the run first or second. I tried to make sure my running form was the best that it could be. I have a half marathon coming up on Sunday and with this cut on my foot-I want to be able to still run on Sunday. There were 3 of us running and another guy on the row machine because he wasn't running. Overall it was a great workout. And we ended with a 1 minute plank, 2 sets of 1 minute ab wheel and 1 minute plank with shoulder taps.
My abs are so sore today though it's a great feeling to have!