Wednesday - to hell and back or something like that....

I started the day chilling with my dog.

Today was a double day!

1PM with coach U at the globo ....

Strict pullups with rubber band

6 with the green band (medium)

3 +2 with the blue band (small)

gymnastic kip to fail x 2

double tabata - 20 sec work exercise 1 then rest 10 sec then work 20 sec exercise 2 rest 10sec  that is the first minute.......for 8 minutes ( 2 x tabata)

TABATA          1    2    3    4    5    6    7    8 

push.press 20kg  15   14   14  13  13  14  12  13

air squats       14   14   15  15  16  16  15  15

total reps :228

foot and balance work until the feet were shakeing

Round 2

CFN at 17:30

Mucle-up 90% x 5 

got use for the stuff I learned at the Gymnastics Cert. 

then 

'Pest and (not or) Kolera' - sort of the Swedish between a rock and a hard place....but worse.

In pairs 

40 pull-ups each , one person working at a time, the other spotting or resting, you can break the 40 anyhow.

3000meters row, one is rowing and then other is in super plank position then switch when you can't hold plank or row anymore, whichever is first......

40 pull-ups each , one person working at a time same as above

I did my first 40 pullups with help, spotted from feet 10per set, the other 40 was 10 with help and then 30 jumping in 10's.

Time 25:50

-Crossfit- cause hell was copyrighted.......

but damn I feel good afterwards.

Love. Peace. Crossfit.