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
24kg on foot + BW 3×1+1
–jacked up my elbows on this. Pretty much never doing it again
–floor press and no bridge, easy
–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.