Workout of the Day
A.
Three sets of:
Push Press x 6-8 reps
Rest 60 seconds
Side Plank x 30-45 seconds each side
Rest 60 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs or Step-Overs
9 Push Presses
9 Ring Dips or Stationary Dips
Built to 1RM for Strict Press. Worked up to 140# STRICT press. Failed at 145#. Cashed out with 1×4 @ 135# PUSH press.
Then…
Front Squat…built to a heavy single (205)
Then…
TWO sets of:
Push Press x 6 (135#)
Rest 60 seconds
Side Plank x 60 seconds each side
Rest 60 seconds
Single Leg Hip Bridge x 6 reps each leg @ 3011 (135#)
Rest 60 seconds
__
Stopped early because my neck was thinking about tensing up…
A
40kg push press
B
2 rounds 21 reps
Recovering from knee surgery so first crossfit session back
Welcome back! Let me know if you kneed (get it?!) ideas for modifications. I am the master modifier after two knee surgeries and an impending hip one.
Aha much appreciated!