After the monumental snowfall on Tuesday, and shovelling a metric ton of the white crap out of my driveway and much of my street, I was in no shape for Crossfit Wednesday or yesterday.
I went to the Y and rolled out my glutes and back and did some physio homework. I also improvised a wrist roller and rolled some kettle bells and dumbbells up to 25# or 12kg. Pure torture. I need to make a better one. Maybe this weekend.
So today I finally got back to the box.
Warm up consisted of 8 minutes of 2 lengths bear crawl, 4 shuttle runs and 16 air squats. I did 2 rounds an resumed rolling my glutes.
Strength work was close grip bench for 5 sets of 5. (Did 155#, 155#, 185#(4), 165#, 165#), followed by dumbbell walking lunches 5 sets of 10 steps. I managed 2 sets at 45#. Meh, core was sore.
Finally the WOD was a 10 minute AMRAP of :
15 push ups
10 calorie row
15 alternating dumbbell snatches 70#/50#
Did 45#. Managed 2 full rounds and 35 reps. Just glad I survived.
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