3-3-3-3-3
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CrossFit South Brooklyn
Warm up: (x3)
20 Zercher Sandbag Squats
20 Russian Kettlebell Swings
20 Sit-ups
10 Pull-ups
Additional work:
3 sets of max rep Ring Dips. Plenty of rest
Push-up ladder (every :30)
After class we had an open hour for people to work on whatever skills or movements they wanted to.
Front Squat185205215225245 (PR)
Ring Dips16, 13, 12
75,85,95,105,115 (PR?)125×1
very very very partial ring dips: 3,4,3
pushup ladder: 8
75,85,95,100,105
Pushup Ladder: 7Ring Dips – Partial 2ish all sets.
Must work on ring dips.
I like beer.
Ended the squats with 155, not sure about the progression.
Ring dips: 3, 1, 2
Pushup ladder: 9
Moving big-ass heavy mat from upstairs x 2
Fun!
Hey Allan E — good running into you, I’ll try to stop by the Lyceum tomorrow after my swim.
CFSBK– a bunch of us are going to get a few beers tonight in Park Slope. Looks like we’ve decided on a new bar on 7th Ave between 14th & 15th. Meet up with us!!! I can be reached at 917.596.4173
I’m not sure on the front squats, I think75, 95, 105, 115, 125
Ring Dips: 8-5-8
Pushup Ladder: 15
It was great to be back