Good old fashioned crossfit workout.
Warm up: run 1k.
WOD - 5 rounds for time of:
5 deadlift @ 120 kg (UB all rounds)
10 HSPU (UB all rounds)
15 pull up (UB butterfly all rounds)
20 sit up (UB all rounds)
25 wall ball (UB first 2 rounds, then 15-10)
50 DUs (broken up in all rounds)
Time: 27:30. Actually I did 4 rounds in 21:22, then took a 2 min break and did the last round in 6:08. I was DESTROYED afterwards. The gym was hot as hell and the wall balls were killing my lungs. Great to do a good old fashioned long mixed modality metcon though.
Warm down: 1k run.
All done within one hour from leaving home to being back. Nice and efficient. Actually that's what I really liked about crossfit when I started last summer. Have not tried training less than two hours for months it seems, haha.
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