I was going to try to get some crossfit in this AM, but I hurt my wrist from a fall hiking yesterday... I don't think it is too serious (i.e. not broken), but definitely was in a bit of pain yesterday and still was today. Got a solid pump instead ... overall enjoyed getting this in.
A.
Contralateral Dead Bugs - 3 x :60
DB RDL - 3 x 10
Straight Arm Pull Down - 3 x 10
-Complete ... light warm-up
B.
Deadlift - 6x4
One Arm DB Row 6x8
-405# deadlifts and 80# rows across `
C.
Heel Elevated BSS - 4x6
Supine Pull-up w/ physio Ball Adduction Iso-Hold 4 x max
-2x50# for the BSS and 20# ball for around :30 each set
D.
Calf Iso-Hold - Dorsiflexion - 3 x :30
Standing Calf Raises w/ DBs - 3 x 15
-Complete, 2x50# DB for CR
E.
Hammer Curls - 4 x10
Seated Incline Curls - 4 x10
-2x35# HC and 2x15# incline curls
F.
Two Handed KB Skull Crushers - 4x10
Banded Tricep Extensions - 4x20
-2x26# KB and 1 red band
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