15 x overhead squats with a stick
10 x stick shoulder rolls
12 x overhead squat (training bar!)
12 x box jump (medium box, woo!)
Overhead squats are my least favourite of all Crossfit lifts, because I suck at squats and doubly so when I have to try and keep a bar above my head! I just used a training bar with no weight on it, I think those things weigh less than 10kg but I can't remember exactly what they are.
It wasn't such a bad workout really, I'm really glad I didn't use much weight though because there was one round where I almost got teary (Only happens with squats! What is with that?) but pulled through.
As usual I got lots of corrections from the trainers about my squats and one of them said he could feel his hamstrings tearing every time I squatted (as in, geez your hamstrings are tight), I can't argue with him, there is definitely something crazy going on with my leg muscles, I've decided to buy one of those
I'm not really sure how many rounds I got through, maybe 4 full and then was up to the 5th squat in the 5th round?
In pairs do:
Person A: 400m row
Person B: 1 x rope climb, 10 x kettlebell swings
12 min AMRAP
So person A had to row 400m and while they were doing that, person B had to do as many rounds of rope climbs and KB swings as possible.
I think we got through 3 rounds each! I still suck at rope climbs, although I did get halfway up which was cool, totally bruised the crap out of my shin though! I need thicker socks.
Then after all that we had to work in groups and practice handstands, so one person does a hand-stand and the other two people hold their legs and gradually let go and see if the person can balance and not fall down. Apparently I hold my form really straight, but as soon as my partners let go of my legs I wobble and fall. I'm getting there though, I should practice against a wall at home or something, although we have floorboards.. not so comfy if I go splat!
|Maybe I should practice on the beach!|