West Metro CrossFit
Coach Soloman (9:00 AM) - 6 of us including Brian and me
800m run, then Spiderman, Toe Pull (opposite hand, opposite toe), Frankenstein, Knee to chest/Heel to butt, skipping high knees, karaoke, Bear crawl forwards/backwards.
Tic-Tac-Toe with wall balls - Game 1 Jumping Jacks, Game 2 Walking Lunges
In teams of 3
5 Rounds of
1 minute row for calories
1 minute burpees
1 minute box jumps (24")
1 minute rest
This was a tough workout. As a team we got 544. My partners were averaging over 20 reps for burpees and box jumps, I was struggling between 17 and 19 reps. I could manage 8-9 burpees and then 9 or 10 box jumps. Rowing we did well, averaging around 40 calories for the 3 minutes. I wasn't tracking my numbers independently, but was averaging around 1000 calories/hour.