Today was a quick and dirty CrossFit workout. I based it on CompTrain programming but altered it slightly based on the equipment I had available - that and the fact that it was around 90 degrees out again. Here was my CrossFit workout based on Cindy and DT:
1. Conditioning 3/4 mile sled drag - empty Rogue 1.2 Dog Sled
2. Conditioning3 Rounds of Cindy1 Round of DT2 rounds of Cindy1 Round of DT1 rounds of Cindy1 round of DT
3. Front Squats worked up to a heavy double @ 290#
*DT is 5 rounds of 12 DL / 9 HPC / 6 Shoulder 2 Overhead @ 155#
