Today's #Workout

Mobility: 15 min GoWod

Warm up: 9 min AMRAP
- 30" machine
- 10 Cossack squats
- 4 up downs
- 10 alternating reverse lunges
- 3 empty barbell back squats

Strength: Back Squats #BackSquat
- 3x 5 @ 60% of 1 RM (39 kg based on my last test while still babying my hamstring)

Workout: "Minestrone" for time, intermediate
- At 0:00
- 24 cal row
- 25 burpees
- 24 cal row
- At 8:00
- 24 cal row
- 20 burpees to target
- 24 cal row
- At 16:00
- 24 cal row
- 15 burpee box jump overs (37 cm)
- 24 cal row
Finished in 5:53 - 5:48 - 6:25

I am happy the taller jumps are getting consistent even under fatigue (I do have to psyche myself for every single one). Today's burpees were dangerous AF due to just mopped rubber tiles making slipping on the floor very easy to face plant. And finally a workout that gets my recovery time above 24h! (71h to be exact 🤣)

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Oh hey, I wrote a couple of things:

https://piratesobg.wordpress.com/2026/02/21/one-down-two-to-go/ #BackSquat

and

https://piratesobg.wordpress.com/2026/02/21/the-angel-next-door-spoils-me-rotten-volume-1-2019-by-saeki-and-season-1-2023/

#TheAngelNextDoorSpoilsMeRotten