Warm up to your best set of 5 and do 3 sets at that or similar weight.
5 Rounds For Time
100 Foot Walking Lunge Full Step and Back Knee Makes Light Contact With The Ground For The Rep To Count
40 Anchored Sit Ups Hands Touch The Ground Above Your Head When You Lay Back and Touch The Dumbells When You Sit Up For The Rep To Count
I got this awesome e-mail from Tom Topham who is a Firefighter and Trains with us in the evening. He headlined it:
It’s been almost 2 months of constant pain, but I have started to see results.
I’m a FF/Paramedic in Natick and we recently had a call where a gentleman with MS, dumped himself from his power wheelchair in his van. He was wedged between the two front seats with the power chair up against his back. We were unable to move the chair back and turning it sideways could have injured him. The only way to move the chair was to lift it straight up and then turn it. These power chairs can weight in excess 250 lbs. In the past, I would have bent from my waist and without a doubt, hurt my back. But because of Cross Fit, I was able, along with another guy, to squat and dead lift the chair enough to get it moved.
Thanks to Mark and the rest of the Cape Cod Cross Fit crew for helping me get in better shape.
Thomas Topham Jr.
Great Work Tom! It is an awesome thing when your being more capable and fit really makes a difference in someones life. We love having you and all of our first responders training with us, and we are very proud of the hard work you guys put in!
Mobility WOD (Archive)