Home Gym (Ralston Valley Track)
No warm up
6x400 (hard, but not max effort)
walk 200 between efforts
I felt really good about this and will continue to shoot for a 8:30 to 9:00 pace, rather than shooting for an 8:00 pace on track days. I was relieved not to tweak anything, considering how the last couple of track workouts went.
12 min AMRAP
20 abmat sit-ups
20 lunges (unweighted)
5 rounds + 4 reps
This was adapted from Crossfit.com 200604 which called for 20 GHD sit-ups and OH walking lunges with 60#. I tried a 35# KB for 3 steps each leg and quickly opted for unweighted. I should have brought a 10# DB with me. It was a nice couplet and those are two movements that I have been neglecting. First 2 rounds, sit-ups were unbroken. Last 3 sets were 10/5/5.
45 minutes total workout.