Tuesday, March 11, 2014

Crossfit Portland

I had no idea there would be 6 CrossFit boxes within 3 miles of my hotel.  Spent a bit of time at 4am reviewing each daily wod. I ended  up sticking with my original plan even before I saw the wods and I was plenty happy.  I arrived at 5:45 and the place was a ghost town. I think it must be a New England thing to have everyone lined up and waiting way before the top of he hour.  The Gym had a nice vibe and layout.

Warm Up
1) Row 10 min @low SR
2) Squat Seq 2.0
WOD
Aerobic Power
AMRAP in 10 min @sustainable pace:
10 Shoulder to Overhead 75/53lbs
10 Burpee Box Jumps 20″
2 20m Shuttle Runs down & back 
5 rounds 9 reps

–5 min recovery–

AMRAP in 10 min @sustainable pace:
10 Wallballs 20/14lbs
10 T2B
10 KB Swings 53/36lbs

5 rounds 20 reps

I really enjoyed these workouts.

Recovery
5 min-
Band Supine Hamstring
Supine Scorpion









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