Ho-hum Tuesday

Feeling good! I can’t wait to start trying out the shoulder next week.


  • 2:00 Bottom Squat Hold
  • 3 x 30s Box Shoulder Stretch
  • 3 x 25 Band Pulls (thicker red band)
  • 2 x 1:00 Laying KB Hold (each side, 25# KB)
  • 3:00 Bottom Squat Hold


Warmed up with 5×135# pendlay rows and 5×135# RDLs. Then super set these two…

5 Rounds

  • 5×185# Pendlay Rows
  • 10×185# RDLs
  • 90s Rest


7:00 AMRAP
* 5 box overs EMOM starting at 1:00

  • 15 GHD Hip Extensions
  • 15 V-ups

I got either 5 full rounds plus 5 more hip extensions. I flew through the box overs, but those v-ups got slow.

Did a 6:00 squat hold after class. Will get in 15 more minutes throughout the day. Yesterday I did 5×5:00 without a problem, so I’ll make it a total of 26 minutes today.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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