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First Week Down

First Week Down

Stretch or die. You think I'm kidding.

Warm-up: Row 300m, 10 Push-Ups, 10 Stall Bar Leg Raises x2

Mobility: Foam Roll/ Lax Ball Roll (5-7 minutes), Group Stretching (5-7 minutes)

MetCon – 3 Rounds for Time:
10 Spartan Box Jumps (24”/18”)
10 Ring Dips

Rest 5 Minutes

Metcon – AMRAP 13 Minutes:
5 Deadlifts (275/185lbs)
7 DB Push Press (40% BW)
400m Run

I know this is supposed to be a Regional Day 2 Workout 2 post, but I am working with limited internet access. With that being said, I’m going to keep this short and sweet and post it while I’ve got service.

The first week of our new cycle is finished. How was it? Cruel? Rough? Way too easy? I know today was nasty for sure, but you guys owned it, keeping a safe, efficient, and intense attitude the whole way through. It was my pleasure to coach you through it. I’m sure Coach Tay Tay agrees.

Grant’s race has begun,
<3 Coach Miss J

P.S. See you tomorrow at the Saturday 10AM!

A big Saturday class!

By | 2017-04-25T14:39:04+00:00 June 24th, 2011|CrossFit Ktown Knoxville, Uncategorized|3 Comments


  1. Rise Up June 27, 2011 at 10:11 am

    Spartan box jumps are not my friend!

  2. Ben June 27, 2011 at 12:56 pm

    I loved it, cause I suck at it.

  3. G8r Dave June 28, 2011 at 11:04 am

    I was watching Ben and Kirsten gracefully ascend the box, lightly land and spring to the opposite side landing in an efficient and proper depth squat. And I thought, only briefly, how much I hated them at that moment.

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