“warm up” on the court (actually did a real warmup first)
12 minute AMRAP
10 ball slams
10 wallball shots
overhead throw medball across court
lunge back with medball overhead
Followed by some strength assistance work:
Single DB chest press (3 sets 8-10 reps)
Heavy One Arm DB Rows 25 reps each side, sets as needed.
The DB Row is a great movement to add in, helps stabilize the shoulder joint and keep our position tight on heavy pulls.
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Last night’s workout was a good one. I completed 3.75 rounds of the met-con (I didn’t get to complete to overhead lunges).
I’m really enjoying training for our deadlift challenge. It’s been a while since I’ve performed rows (of any type). I now realize how much I miss them (and how much stronger I’ve become in doing them).
But what CrossFit gave, yoga immediately took away. 🙂
CFDC’s own ODB…wishes everyone in pursuit of his/her athletic challenge this weekend all the best. If my schedule allows, I will see some of you at BWI tomorrow (17 October).
Oye! cheap shot Brose – there was at least one pic of you in there as well…
Good luck to all the Hopper-bound CFDCers – can’t wait to hear about the exercises and results.
Till next week.
Pics of me won’t help this blog out any!