AM - 3 mile warm-up
Crossfit
A1. 1-4 HSPU Ladder x 4 sets; rest 60 sec A2. Weighted Dip, 5reps x 4 sets; rest 60 sec + For time: 800 meter run 75 burpees 800 meter run
I did all the head stand push ups and I wore a 30 lb vest for the dips. I did 2 sets of ring dips and 2 sets of bar dips. The burpees I did in sets of 15 reps. My running pace averaged around a 8:15.
PM - TM intervals (6x400) w/ 0.5 incline 2 mile warm-up at 8:10 pace 2x200 at 5:48 pace with 200 recovery 6x400 at 6:00 pace with 400 recovery 1.8 cool down at 8:10
I was so hungry after this workout so I pigged-out at the jack in the box... yummy tacos, burger, fries and 4 refills! And hit the hot tub before bed! :D |