Warmup: 2 x (Cindy; 10 second handstand hold)
WOD: Run 5K or Row 5K
Liversedge route. Good workout, particularly for those of us who haven't done a PFT this semiannual period.
Strong work from Rod Montgomery, who crushed a 5K row in a PR 20:13. Congratulations.
Have a good week.
CrossFit Quantico
Forging Elite Fitness
CFQ: Chris and Top in the HEAT of FGB!
8 comments:
M/46/5'8/178
26:37
Felt sluggish and slow. Those steps at Liversedge were tough. Good workout.
M/32/5'9/165
23:01
-Didn't feel great, but set a PR for that route, so I will take it.
M/57/6'1"/217
20:13 5K row (PR)
Started out thinking I was going to go easy today because my legs were still sore from last Thursday. Got to cranking and just pushed through. My goal is to get this under 20:00. An extra hard pull or 2 each 250K helped get this down a little today.
Wes
M/25/5'10/183
26:07
M/31/5'11/185
22:50
M/33/5'11/194
At lunchtime, Liversedge Route: 26:59
My two previous runs on this route were 25:15 and 25:42. As such, not real pleased with my performance. I'm hoping it's a result of hardly eating all day.
M/31/5'9"/173
26:07
Had duty Monday, didn't make it off post in time. Looked like a good one.
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