Today there was no school and I had a training in Edina so I was able to go to the 5:30am CrossFit class. Always good to be back and twice in one week! More of the regulars were there so it was fun to catch up with them.

We did some muscle up practice as our warmups. I did 4 rounds of 10 hollow body band pull downs, 3 jumping pops on the low bar, and 2 slow eccentric releases on the bar (slow lowers).

Thursdays are an easier day so we had a 2 part MetCon with no measure.

The first part was 3 rounds NOT for time of:

8 weighted stepups each leg (53# kettlebell at 24 inches)

8 single arm kettlebell deadlifts (70#)

8 KB bench press (25# dumbbells we ran out of the right weight kettlebells)

followed by 3 rounds NOT for time of

15 band pull aparts

Down and Back (backwards) Monster Walks w/hip circles

15 banded leg curls

The backwards monster walk felt pretty spicy, otherwise everything else felt pretty good. My legs actually felt less sore afterwards than before I started. My quads had been pretty sore all week (like hard to walk down stairs).