My first attempt at a modified WOD. Up until now I have just been doing the suggested CrossFit warm-up as my daily workout, since I have not been doing much of anything for about 5 months. I haven’t felt comfortable doing the actual WOD yet because of that. I have to be careful with workouts that have high impact as my right knee has almost zero cartilage left; no running, etc.
Soooo, here we go, first post….
NOT FOR TIME (but as fast as I could go):
WU: 1k on Nordic Track (5/9 resistance)
CrossFit warm up
WO: 3 sets 15 reps
20lb kettlebell thrusters
Songham 1 (1 rep/set)
Bo Staff Sots Press
7.6 miles in 35 min bicycle road ride