Sept. 24th Crossfit

A friend of mine from MT that lives near me here in Puyallup meet me at Crossfitsumner today...fun stuff. He found out how hard Crossfit really is...

Warmup:

Active shoulder work and active stretching, Run 1.2 miles to the park, Max rep Push-ups, Practice Wall Ball, Jumping Pull-ups.

Workout:

Johns new girlfriend "Frans ugly little sister":
Run - 2 laps (1060meters)
21 - Wall Ball 20lb m, 14lb w
21 - Jumping Pull-ups
21 - Sit-ups
Run - 1 lap (530meters)
15 - Wall Ball
15 - Jumping Pull-ups
15 - Sit-ups
Sprint - 100meters
9 - Wall Ball
9 -Jumping Pull-ups
9 Sit-ups

Can't remember my time, but it took me a while...pulled my right calf muscle on the 100m sprint, but powered through it.