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

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