Warmups at CF NYC sometimes are very intense workouts. Today was no exception. I’m always amazed how many people can move effectively in this box with a full scale WOD, elements class and two private training sessions all going smoothly at the same time…
Warmup
4 rounds:
– 5 handstand pushups or 30s handstand hold
– 10 ring rows
– 10 kettlebell deadlifts 40#
– 10 kettlebell swings 40#
Strength
Shoulder Press 1-1-1 (125#)
WOD
5 rounds for time:
– 50 squats
– 100 rope jumps
TIME: 14:11 (this was very spicy)
