From Injury to Ironman: the Road to Recovery and CrossFit DC
July 21, 2015
Thursday, 7/23
July 22, 2015


3 Rounds of
25 Jumping Jacks
5 Dolphin Push-ups
20 Mountain Climbers
5 Hanging Scap Retractions
15 Squats
5 Hips to Wall


90 seconds Death Stretch/side (:45/:45 low/high)

In teams of 4
5 Rounds
Row 25/20/15* Cal
15 KB Swings
12 Box Jumps
9 Toes to Bar**

– Follow the leader, first person waits until last person finishes T2B to begin next round
* Row should be completed in 1 Minute, choose Cals accordingly
** Scale T2B to hanging knee raises or V-Ups


  1. Dray says:

    Lesson of the day: I’m not confident Chris and I agree on how math works. With only 3 people in my group (and already feeling outclassed by recently published Ryan and Coach Steve) I’m thinking this is going to be rough with less rest but Chris promised to solve that problem for us and he delivered. The issue? His solution was adding reps to slow people down. So the rest was definitely longer but involved an extra 30 KB swings and 15 box jumps over the course of the workout… Oh well, as Julia put it we’re in the Smackdown training window now, so gotta make the most of it!

  2. Julia says:

    YEAH INCHWORM! (as I was lazily foam rolling in the hallway and accumulating zero KB swings and box jumps)

    “Recently Published Ryan”… that may stick!

  3. Jane says:

    “Welcome back from your weekend away, Jane! We got you a metcon with 32 KG KB swings and terrible pacing on the row! Have fun!”

    Seriously though: at some point, can we do a rowing boot camp? We have so many experienced rowers who might be able to help people like me who blow through their pacing plan in 30 seconds and wind up having to lie down between rounds.