“The CrossFit Jenks Warm-up”

3 Rounds for time of:

15 Overhead squats (Men 45 lb barbell, Women 35 lb barbell)
15 Push-ups
15 Ab mat military sit-ups
15 Ring dips or bar dips
15 Pull-ups


My time: 16:13 Rx
(slower than the June 28 time by about 30 seconds)

Today I was slow on my push-ups and dips. It's always something. I know back in June when we did this, I was not going all the way to the floor on my push ups. Now I am and it makes a huge difference in my time. My upper body strength is still lacking incredibly these days. But I know I'm stronger than I was a year ago.

Today's strength component was front squats

Rep scheme: 10-10-10-10-10
My loads: 65-75-85-105-115

Last time we did 10 rep sets, my max was 85, so this is a THIRTY pound PR for me. Yay - something to celebrate on a Monday!!