2015-11-17 Travel Workout

Travelling in Montreal, I did a drop-in to L'Usine Crossfit. Great place.

WARM

2.5k run (hotel to gym)
stretch, DUs, foam roll, etc for 15 min

15,12,9 of
{
Burpees
Jumping lunges (left+right = 1 rep)
bent over bar row
}

MAIN

A. 12 min emom,
{
even minutes: 10 wallball 20#
odd minutes: 10 C2B pullups (did first 4 sets unbroken)
}

B. 3 rounds for time
{
30 DU
12 alternating DB snatch 40#
40 air squats
}
time: 7:39

one minute rest, then

C. 2 rounds
{
30 sec L-sit hang
25 situps
25 hollow rocks
}

total time: 14:30 (so C took ~6 minutes)

I added:

D. 2 strict MU

E. 2.5k run (back to hotel)