2/24/26

AM Workout (0615)

Was a bit nervous given this was my first crossfit session after the bicep strain... didn't push anything and slightly modified the workout, but got a solid session out of this. 

A.

Back Squat

3 sets of 10 @ ~60-65% 

Rest 2-3 minutes between sets 

-Complete, across at 275# 

B.

AMRAP 12:
15 Wall-Balls (20/14#)

10 GHD Sit-ups

5 Burpees 

-8 Rds + 5 Wall-Balls ... very consistent here ... unbroken rounds and felt good aerobically. 

PM Workout (1500)

Decent afternoon bodybuilding session... light weights and lots of reps, was fun and a decent pump. 

A.

3 Sets:

Leg Press x 12 

Leg Press Calf Raise x 20

Rest :90 

-Complete, across at 360# 

B.

3 Sets:

Close Stance Smith Machine Squats x 12 

Seated Calf Raises x12 

Rest :90

-Complete, 90# for both movements 

C.

Front Rack Step-ups x 12 (6 each leg)

Leg Extensions x 10 

Standing Calf Raises x 12 

Rest :90 

-2x53# KB to a 20" box for the step-ups, 190# for the extensions, 350# for standing calf raises 

D.

3 Sets: 

Medicine Ball Side Toss x 20 (10 each side)

Side Plank Elbow Touch x 20 (10 each side)

Leg Lifts x 20 

Minimal Rest 

-Complete, 25# Medball on the tosses