Today I had to do my workout early this morning because I have two baseball games later tonight.
2 mile run for time: 12:15
3 rounds:
12 deadlifts @ 145
15 leg curls @ 55
Then:
3 rounds:
5 pistols each leg
20 walking lunges with 35 lb plate above head
2 mile cool down
200m swim
15 minutes of water treading 60 degree water
After that stuff I got online and found a crossfit journal on programming work outs, it has some good information in it. Im going to start trying to use it when I make my own workouts.
http://library.crossfit.com/free/pdf/06_03_CF_Template.pdf
http://www.crossfitendurance.com/_library/CFJ_McBrian_Endurance(1).pdf
HOOYAH
Drew
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