Crossfit (on my own)
4 minute amrap – 90% (completed 4x)
10 v-ups
10 walking lunges
15 double unders - replaced with burpees
rest 2 min
4 minute amrap – 90% (completed 4 and 1/3 X)
5 pull ups
10 push ups
15 squats
rest 2 min
4 minute amrap – 90% (completed 3x)
100 meter row - replaced with burpees
12 kb swings, eye level, 53lbs
rest 2 min
4 minute amrap – 90% (completed 2.5 X)
5 HSPUs(sub 15 sec handstand hold)
5 kb snatches right arm
5 kb snatches left arm
rest 2 min
+
TGU – 10/side slow and steady 35lbs
This was a big xfit workout... Kicked my butt!!! I did a 1 mile TM run to warm-up. Since I had no rower and I forgot my jump rope, I replaced all the rows and jumps with burpees. I wish I had my jump rope... :S
This evening... I did my first start up to some kind of resemblence of speed work. I ran out of daylight and the temps are just too cold to run in, so I hit the TM. I did a stair and a pyramid of speed work. Started with 1 mile each of a 8:30, 8:00, 7:30, & 7:00 pace. Took a quick pee break and then immediately started my pyramid drill of half mile intervals. I started with a 8:00, 7:30, 7:00, 7:30, 8:00, 8:30, and done! I shouldn't feel any soreness from this one. I was so tempted to go faster, but I figured I needed to start out easy. | 