Thursday Training at CF.

CF WOD

"Josh"
I replace the 24" box jump with jumping onto the "tank" 40"

40 wall slam 20#
10 box jump
30 ball slam
15 box jump
20 ball slam
20 box jump
10 ball slam
25 box jump
1000mt row.

17:02

The box jump was intense.

PK class.

Free flow warm-up, did a bunch of vaults and techniques using the Tank and soft trapezoids

Double kong, kong precision, kong to cat, kong handstand and others.

Tic-Tac training
worked on tic-tacs, everyone got it really quickly.

Did a bunch of tic-tac experimentation
Tic-tac to reverse
Tic-tac to kong
Tic-tac to dash
Tic-tac to speed
Tic-tac to wall spin

During the free session I did a kong to precision and got it but the trapezoid I was precisioning onto moved and I felt back. Landing on my lower back on the big plate area above the collar bone. Same area I landed at during the BBQ. It is not something that has happened often but really didnt feel good. It is stiff and hinders my movement I nutch. It was a silly fall, but even the silliest of falls cant cause real damage. Fortunately it was nothing to bad but it did stop me for a few mins and bugged me while we were stretching.

Hopefully it will be ok for tomorrow.