7:15am – CrossFit, Instructor Training Program
Ingrid was Kahuna this week and came up with a fun and challenging workout. I liked that each round built on the previous round and it was a good combination of movements.
400m run
15 burpees
400m run
15 burpees
20 k-bell swings (16kg)
400m run
15 burpees
20 k-bell swings (16kg)
30 GHD situps
400m run
15 burpees
20 k-bell swings (16kg)
30 GHD situps
60 walking lunges
400m run
25:34
Andy had us estimate before the workout how long we thought it would take us. I picked between 20-22 minutes, so I was a bit off! I underestimated how long the glute-ham developer sit ups would take. I usually crank those out, but after all the other movements in this workout, that didn’t happen this time! I also haven’t been running hardly at all lately, so that wasn’t as fast as I would like it to be. I never stopped on any of the exercises except the sit ups, though—all the burpees, k-bells swings, and lunges were done straight through.
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