It was a cold morning in the box at Transcend / Carousel CrossFit yesterday. Cold AND tired, not a great combination. I went through a longer than usual warmup (light jogging, side stepping, knee pulls and other dynamic stretches, jump rope, etc.) of about a half hour, before putting together the following two circuits:

First circuit, repeated 3x (1 minute rest in between circuits):

– 2 min jump rope

– 15 kettle bell swings (45 lb)

– 100 yard farmers walk (55 lb kettlebells)

– 10 wall ball shots (20 lb medicine ball)

– 5 dead-hang pullups

Second circuit, repeated 3x (1 minute rest in between circuits):

– 500 meter row (pathetic, but I haven’t rowed in a few weeks: 2:03, 2:15, 2:13)

– 15 pushups

– 25 situps (knees to chest, wrapping hands around shins)

As I started the second circuit, a bunch of CrossFitters began their WOD for the CrossFit Open, putting me to shame…

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