Skill work: Rope climbingWorked on using the feet, as well as some arm only climbing.
Moved on to a short Met-con:
Finished up with L-Sit practice:
Congrats to Lucy W. for her first CrossFit DC class, and, more importantly, for waxing her dad on the L-sits.
Enjoyed the skill work on the rope. For the metcon, I used the thick bar with an addl 20kg for the thrusters, subbed one-leg burpees for the box jumps, and did crunches for the situps. No idea what my time was, but the wheel felt pretty good, so I was happy.
Another beautiful day in the neighborhood. 🙂
Rope climb: I arrived late; thus, I didn’t perform this until after class. I was able to make a little headway (that is, climb the rope a little), but I still have some work to do on this one.
Thrusters, box jumps, and sit-ups: What a beast of a workout (a good beast but a beast nonetheless)! I used 115# for the thrusters and used the 22″ (or was it 24″?) box. Since the reps for the thrusters were low, I did all of my thrusters unbroken (*pat on the back*). 🙂
L-sits: “I, oh I, I’ve got work to do…” 🙂
Post-class: I did weighted push-ups, rope climb (as mentioned earlier), band-assisted handstand push-ups, grip work, double-under practice, and additional stretching.
CFDC’s own ODB…is glad that spring is here.