SATURDAY 100123
Alex, Eric and Henry showed up for some work on the Athletic Skill Level I courtesy of CrossFit Seattle.
Hips - 50 free squats
Push - 10 push ups
Pull - 30 second static hang
Core - 30 sit ups
Work - 25 kettlebell swings (16kg)
Speed - 400m run (2:04)
Hips - Deadlift 3/4 bodyweight
Push - military press 1/4 bodyweight
Pull - 10 medicine ball cleans
Core - 10 sitting knees to chest
Work - 25 wall balls
We didn't get to all of the Level I skills so we have more to work on for next time...
Work - 800m run
Speed - 500m row (1:55 men / 2:20 women)
Hips - 10 inch vertical jump
Push - 3 dips
Pull - 3 pull ups
Core - 10 second L-sit
Work - 2000m row (8:10 men / 9:50 women)
Speed - 10 dumbbell snatch per arm (35lb men / 25lb women)
Work - Christine: 15 minutes - 3 rounds for time - 500m row, 12 deadlifts, 21 box jumps
Work - 1 mile run (9:00)
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