CFR: "A Thousand Islands"

A.  CrossFit Warmup
Extended Warmup: 2 10m length jogs, 1 10m length butt kickers, 1 10m length high knees, 1 10m length walking lunge with rotation (towards lead leg), 10 air squats @ 2010, 10 jumping squats, 10 inch worms, 10 side to side

Pre-Mobility: banded ankle distraction

B. Weighted Sit-Ups
3 sets of 10 weighted situps using increasing weight

I did 35, 45, and 55.  The first two sets I did without an abmat.  The third set I used an abmat and it was easier that way.   

I think there was room for more.  

C. “A Thousand Islands”
For time:
10 burpees
1000m Row
10 burpess
1000m Run
10 burpees
1000 single skips
10 burpees

27:16.   I'm still terrible at this.  In the class I was in, I was second back from the run, but took so long on the skipping, (doing the 1000 in sets of 50) that just about everyone else passed me.  

Ah, well, it's good to be humbled by a workout regularly.  And at least I'm not quite as terrible as I used to be.