Me, Tom, Matt,Tired John, Bret the Hitman, Crossfit Dan
Warmup: Foot MFR, Toe Pulls, Frog Squats, Swings, 1-arm Swings, Indian Clubs – 2 1# Clubs, Prep+1-5
Bench Press (TPB, pinky on the ring, Slingshot)
singles up to 360
–misload with 2 10s on 1 side, WTF
assisted through stick w/395
–too slow coming down, didn’t pin me
Pushdowns (rope) / Pull-Ups / Rollouts (standing w/ropes)
50×10, 70×10, 70 2×12
BWx5
24kg on foot + BW 3×1+1
3×5
–jacked up my elbows on this. Pretty much never doing it again
TGU
32kg 1/1
–floor press and no bridge, easy
40kg 1/fail
–Did the high bridge. Muscled it with the right hand. Rolled down fast after the post.
–Got the left to standing, got greedy for a better reverse lunge position and dropped the bell.
Not to all others shadowing or coming to train with us @ FFL…………..
Wearing a Crossift t-shirt will probably open you to 60-90 minutes of completely warranted and authenticated ridicule and demonstration of many Crossfit Sport moves that you can’t do.
