For lunch I rode my trainer and did the Spinervals workout- road warrior dvd
Main set is 3x10min time trials. My legs were very tired after that one!
This evening I hit the gym for crossfit. I did a 3.1 mile warm-up at a 8:05 pace. Then jumped right into it. I am going to have some tired legs tomorrow... lots of core and legs today!!
A.1 Back Squat, 4 x 4 sets 30X0, rest 30 seconds.
A.2 Weighted pull ups 5 x 4 sets; rest 90 seconds
B. Side plank hold 30sec./side x 3
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2 sets not for time:
20 OH R. arm KB lunge steps, 35lbs
60 sec. accumulated FLR hold.
20 OH L arm kb lunge steps, 35lbs
60 sec accumulated FLR hold | 