Back in the Saddle

WOW, so happy to see some of the recent posts.  Sounds like we're starting to find our groove here again.  We're all regrouping and restarting on positive tracks.  I myself am now over the hump of craziness here at the office and settled into my new place.  This weekend I transfered my CrossFit membership over to Brickell and this morning was my first workout in about two weeks.  The body does not forgive.

It was pretty exhausting, but luckily it was an AMRAP type workout so I was able to pace myself a bit.  Here goes:

Warm-up (with a partner):

• 500M run with a 20lb medicine ball, taking turns carrying the ball
• Wall Balls tossing it up and over to the partner on every turn
• Butterfly situps passing the ball over to your partner
• Groiners (kind of like Burpies, except no push-up) tossing the ball to your partner when you stand.

W.O.D. (23 minutes, AMRAP):

Buy In: 800M Run then do as many ROUNDS of the following 4 movements as you can in 23 minutes:

• 12 Chest To Bar Pullups
• 9 barbell Snatches
• 6 hand-stand push-ups (which I actually did these today for the first time from a wall walk position, tapping the top of my head to the ground each time.)
• 20 Burpees

Buy Out: 800M Run

Good luck this week boys.  11 weeks and counting...tick-tock, tick-tock...