Short Week

Usually I take Monday off, but I’m heading up north this weekend so switching up my workout schedule a bit. Went to the 9am class.


We did a bunch of shoulder stretching stuff with a PVC pipe.


Shoulder Press

  • 6×45#
  • 6×95#
  • 6×115#
  • 6x6x132.5#


3 Rounds NFT

  • 20 Band Pulls (Yellow CS)
  • 8 Scap Push-ups


5 Rounds

  • 10 Front Rack Lunges (95#)
  • 10 Push Press (95#)
  • 5 Burpees

Round 4 of push presses was a battle, but I just couldn’t do it in round 5. Had to break that last set up into 5-5. Burpees were really slow throughout trying to give shoulders more rest. Finished in 6:47.


  • 3x10x45# Wrist Curls

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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