Crossfit 101, Day 3

I just got home and wanted to post quickly before jumping in the shower.

Learned a new acronym today to define the "9 minute workout" I described yesterday...AMRAP (two syllables AM-RAP).  AS MANY REPS AS POSSIBLE.  So, within the time constraint of one minute per circuit station (or whatever time you desire), you want to get as many reps as possible and keep a cumulative total of all reps for as many circuits as you do. 

Here's the circuit which is highly doable on your end.  We can talk through the details of how each is done later, or you can probably find them online, but definitely not worth another humongo post.  Grab your kettle and two nicely weighted dumbbells, and repeat at home in any order:

1. Burpees
2. Kettlebell Swings
3. Air Squats
4. Push Press (requires barbell, but you can duplicate this with dumbbells).

Same as my last post: AMRAP, one minute per exercise, rest on the 5th minute, another 4 minutes.

Keep in mind that this 9 minute circuit is the only thing I did tonight and it was exhausting.  I'm guessing eventually we are bringing in another circuit, but I'm sure that'll be next week when I join the masses in the regular classes.  In the meantime, this one is highly doable on your end, so get at it.

Let's talk about me coming up one weekend before the 20th.  I think we need another team workout, but it will have to be on a Sunday for me.  I have Saturday morning softball that ends on the 13th.  If we can't pull it off before then, then the 20th it is.  My Saturday's will be open thereafter.  Mention it to David and I'll drive up with him if we can coordinate.

Nite.