The CMC being about a month away – I decided to start adding the CMC specific WODs into my routine. It meant longer running than the usual WODs and certainly a great hellish workout.
CrossFit Warmup
Samson stretch
50 Squats
10 Overhead Squats 44#
20 Sit ups
10 Back extension
10 Pull ups
10 Dips
Run
1.5 Mile run with 20 pushups / 20 situps every 5 minutes
CMC WOD
(AMRAP 90 seconds each)
Thrusters 75#
Burpees
Box jumps
KB swings 45#
(rest 30 secs each exercise)
TOTAL REPS: 70 (15,15,20,20)
Run
1.5 Mile run with 20 pushups / 20 situps every 5 minutes
Those 90 seconds feel like an eternity when doing thrusters or burpees…
