Time for a fun workout, I actually really enjoyed this one.  On Tuesday it will be time for a couplet of wall balls and rowing. Because it is short and sweet we will spend a lot of time on our warm up, technique, and cool down sections.

For those of you in zoom land without a rower, no need to fear, we will have you do some sumo deadlift high pulls (SDHP). And for the wall ball we can always do some thrusters with a back pack, dumbbells, or other house hold objects.

One of my favourite things about CrossFit is the effectiveness and the efficiency of time. I was talking to someone recently who told me there typically training is two hours long. While we need the longer slower workouts from time to time my favourite workouts are usually under twenty minutes and under ten is even better. This may be the reason I like Tuesdays workout.

I am looking forward to seeing you on zoom and in the open gym.


Warm up

3 rnds

1 minute each

Hip swings


Bear, leopard, bear


Plank (L,M,R)


Wall balls





Wall balls 20/30#

Cal row (2 SDHP per cal)

Cool down

Calf drops

Hip swings

Trunk rotations

Couch stretch

  • Leon