Workout 07/23/2013
Crossfit:
Warmup
400 Meter run, from the driveway back to the door walking lunges
Core work
3R:
10 frog situps
10 knees to elbows
90 seconds of high plank to low plank
Work on hollow holds 3-4 minutes
Strength
Banded Deadlifts, 75% one rep max
7×3 (225#, with thin black band)
MetCon
EMOM 15 min
3 dead hang pullups
5 Jerks, 60% one rep max (95# first 7, then 105# for last 8)
Lunch:
Ran 4.5 miles