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My abs were pretty sore all day yesterday from “Annie” on Monday. She always gets me. I was also extremely exhausted in the afternoon from the thruster-burpee workout I think and had to take a nap.

One last workout at CrossFit Intersect before heading back to Michigan.

Warm-up

  • 1:00 Row
  • 1:00 Air Squats
  • 1:00 Rest
  • 1:00 Row
  • 1:00 Pistols
  • 1:00 Rest
  • 1:00 Row
  • 1:00 Pistols
  • 10 PVC Good Mornings
  • 10 PVC Twists
  • 5/5 One Leg PVC Deadlifts

Strength

Deadlifts

  • 5×135#
  • 5×225#
  • 5×315#
  • 5×365#
  • 5×385#
  • 5×405#
  • 5×315#

Didn’t want to push it too far. Still playing it a little safe, so stopped before my back started to break down.

Conditioning

5 Rounds

  • 10 Box Jumps (24/20)
  • 20 Handstand Shoulder Taps (Facing Wall)
  • 10 C2B Pull-ups

First time doing more than a couple of shoulder taps for fun. Enjoyed them. Went 5-5, 5-5, 5-3-2, 4-3-3, and 4-3-3 on the C2B. Finished in 9:13. Shoulders are feeling pretty wrecked after getting worked hard for the last week and a half.

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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