Work out buddies

Warm up
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
Seated pvc wall angels
TGU 1/side
Plank walk outs
10-15 double unders

Then

A1. Bench press, 5.4.3.2.1; rest 60 sec
A2. BB bent over row @20×1; 5 x 4 – 5; rest 60 – 90 sec
+
10 min
30 sec max push ups rest 15 sec
30 sec max L – sit hold rest 75 sec
x 5

Over the past year I have learned many things as a competitive crossfitter how to snatch better, how clean with better technique, how to push on the rower after a mile run, but none of these things would have been possible if I didn’t have solid training partners. That is one of the coolest parts about crossfit…the fact that you are in a class setting with people doing and feeling the same way you are. I believe that is what makes crossfit unique the COMMUNITY. The fact there is always going to be someone better then you at a certain movement or skill and how you can feed off the energy in the room. So take time to get to know the people in your class. Ask them what there goals are and why they are here because you will be surprised that some people are there for the same exact reason. And that is beautiful because then you can push off of each other.
-Cesar




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