Home Gym
1330
SLIPS
Scales - four position right/left/front/back scales for 20 seconds x 2 rounds
L-sit - 2x 10 second efforts with bent legs (my abs are still lit from yesterday)
Inversions
kick-up
hold 10 sec
1 rep to 2 abmat
1 rep to 1 abmat
negative
1 rep to 1 abmat
1 rep to 2 abmat
Plank - 40 second side plank hold each side
Strict Nicole
AMRAP 20
400 meter run
max strict pull-ups
This went a lot better than I thought. My runs started off just under 2:30 and crept up slightly over the workout. I got 5 reps on the first round and 4 reps on the subsequent round. The last full round was at 18:18 and I went out for a "Hail Mary" run with a score of 25 pull-ups for the workout. I finished the round after time was called with an additional 4 reps.
Programming was from Vintage Crossfit.
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