Bright and Early I started with:
Crossfit
For time:
30 kb snatches (45#), 15 reps per arm
1000m run
30 box jumps (30")
1000m run
30 kb snatches
+
3 sets of:
Back extensions 10 reps
Abmat situps 40 reps
Tough workout... I ran about a 7:00 pace on my run, nailed my box jumps, and my nose bursted during my last set of abmat
Then, after our snack at Mc Donalds:
TM run... I did a 1 mile warm-up at 6.5 mph. I did 5x400 at 8.5 mph with 400 recovery at 7.0 mph. Cool down for 1 mile at 7.0 mph.
Then, a 26 mile cold bike ride with friends around ivins, kayenta, and Utah mmountain. | 