CrossFit: September 13, 2013

Friday the 13th workout…

Warm-Up: 2 rounds of 400m run, 100 unbroken single unders, 20 hollow rocks, 20 superman’s

Skill: Timed Mile – 7:06!!! Huge PR (by 43 seconds) 🙂

WOD: 2 RFT of 20 pull-ups, 25 shoulder to overhead, 30 box jumps (24″), 400m run

16:12 – I did 6 reps of the pull-ups on the pull-up bar with a green band (huge improvement – I’m going to be able to do pull-ups one of these days), and then I did strict press or push press for the shoulder to overhead at 45# (didn’t want to distroy my shoulder).

Overall, it was a great workout on Friday the 13th 🙂


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