5/19/23

Currently in Seattle for a wedding, jumped into a local class at a gym. It was fun to visit an old gym that I used to train at (NW Crossfit Ballard, now called Ballard Crossfit). It was kind of funny to me in that the gym manager is the same person and the programming / flow of class / demographic of the gym is the same it was 10+ years ago. Fun to get this in, great way to start the day. 

A.

For time:

500m Row 

4 Overhead Squats (95/65#) 

8 Box Jumps (24/20")

6 Overhead Squats (95/65#) 

10 Box Jumps (24/20")

8 Overhead Squats (95/65#) 

12 Box Jumps (24/20")

10 Overhead Squats (95/65#) 

14 Box Jumps (24/20")

8 Overhead Squats (95/65#) 

12 Box Jumps (24/20")

6 Overhead Squats (95/65#) 

10 Box Jumps (24/20")

4 Overhead Squats (95/65#) 

8 Box Jumps (24/20")

400m Run

-11:24 ... unbroken, quite a burner on the quads. 

B.

EMOM 12:

Min 1 - :30 Handstand Hold (against wall) 

Min 2 - :30 L-Sit Hold (heels on ground assisted) 

Min 3 - :30 Pull-up Bar Active Hang

-Complete