tuesday hybrid

woke up pretty motivated. still feeling the foot. its 100% better than yesterday but still not perfect.
checked the mainsite wod and it had rope climbs, hspu's and single leg squats. don't have a rope and the single leg squats seemed like they might be pushing the foot. so i went hybrid this am.
stole a little from crossfit endurance and a little from gunx crossfit. hey, adapt and overcome right!

warm up
treadmill
walked for 5 mins at 8% incline to waerm up the foot and get a feel for it. felt better. not 100 but better. didn't want to run on it yet. argh. so frustrating!

strength warm up
3 rounds
20 push-ups
15 air squats

used this one again. will switch it out tomorrow. need to find a few new exercises to work in here. gonna put something together with overhead squats.

crossfit endurance wod.
backsquats 3x8 at 80%
warm-up
10x45
10x135
8x185
8x225
work sets
8x255
8x255
8x255
kept these deep and powerful. felt good. started to get heavy toward the end put pushed them out with no problem. good work sets and felt good to work them deep.
cashed out with 10x135

met-con
from gunx crossfit
this was a amrap in 20 mins but i modified it to fit my time constraints

15 pull-ups
15 push-ups
15 back ext
15 ghd sit-ups

did 5 rounds in 12 minutes. the 4th and 5th round were hard. 4th round i had to break up the pull ups in 8 and 7 all else unbroken. the 5 round i broke the pull-ups into 10 and 5 and the sit ups into 10 and 5.
did the sit ups similar to yesterday and felt it.

good way to end the workout. happy with it overall. hopefully the foot will be back to 95% tomorrow and we can put a couple miles on it.