25 jumping jacks
Bear crawls x 3 lengths of garage
Walking lunges x 3 lengths of garage
10 pass throughs
10 Good mornings
10 KB swings
Today I did Crossfit invictus performance wod (A & C) and B is for me to build my pull-ups and dips back up.
A:1 Every 4 min for 20 minClean 22.214.171.124 with 10 sec rest between each rep. 105/120/125/130/135
Rest 30 sec
A2:subbed these instead of HSPU( SA press x 8-10 per #30 Left #35 Right)
B. EMOMx 8 min
Min 1: 2 ring dips 2 pull-ups ( strict) this week or next week I am going to increase my reps:) can do more but building up slowly after bad tendonitis.
Min 2: ALT SL GLUTE BRIDGES (~12-15)
3 rounds for time of
12 hang pC
9 front squat
RX was 105 but I almost died before end of 1 round so went to 95 and started over. Did front squats to box due to patella tendonitis.