Went to CrossFit MouseTrap today with a couple of other Automatticians for the 11:30 class since we had some free time before lunch.
Warm-up
- 200m Run
- Line Drills
- Stretching
Conditioning
They had options for a speed metcon (which I choose) or a power metcon, which is something I’ve never seen at any of the gyms I’ve been to. They also had 2 coaches running the class, but I guess they get a lot of drop-ins here.
12:00 AMRAP
- 25m Single Arm Farmer Carry (53# KB)
- 15 Goblet Squats (53# KB)
- 100m Run
Felt pretty good even with the heat and humidity. Got through exactly 8 rounds and did all of the squats unbroken.
Skill
- 8 Rounds
- 20s Hollow Hold
- 20s Rest
- 8 Rounds
- 20s Thread the needle
- 10s Rest
- 8 Rounds
- 20s Bottom Squat Hold
- 10s Rest
- 8 Rounds
- 20s Plank
- 10s Rest
After the first 4 hollow holds I did them with a bent body. I alternated sides for each round of thread the needle and then the last 2 movements were a piece of cake.
Felt good to get away from the hotel and sweat.