Commonwealth Crossfit (CCF), Cambridge, MA 7/9/15

I get three free drop in classes at Commonwealth before I have to sign up for a membership, today was my first class.

Warmup:

800m run

5 inverted burpees (candle stick + squat + hand stand hold against wall)

Bridge hold 15-30 seconds

10 burpees

Gymnastics Skills/Strength:

3 rounds

AMRAP strict pullups (17-8-8)

Accumulate 60 seconds in wall facing hand stand hold (1 set-2 sets-3 sets)

Accumulate 30 seconds in L sit hold (L sit hang from pull up bar then hanging knee raise holds for last two sets)

WOD:

21-15-9

Thrusters 115#

Ring dips

400m run after each round

13:18 - thrusters (7-5-5-4; 7-4-4; 5-4), dips (10-5-3-3; 7-3-3-2; 5-2-2), lost a bit of muscle endurance over the last two months, but it was nice to get back into the swing of things