One great thing about CrossFit workouts is that they go fast and furious. You can knock yourself out in 10 minutes flat with a benchmark girl or 20 minutes with a Hero workout. Therefore most days I’m in and out of the gym under an hour. Today was one of my combo days when strength, skill, MetCon and endurance all come in – a long workout that still took less than 60 minutes. And much better than mindless jogging in the old days…
Warm-Up
800m run
Skill
Handstand pushups on dumbbells
Strength
Front Squat 1-1-1-1-1-1-1 (240lbs)
MetCon
3 rounds for time:
– 5 deadlifts (145lbs)
– 10 double unders
– 15 situps
TIME: 4:18
Endurance
3 x 500m row sprint with 2 minute rest in-between
