My legs ache. All over. My wrists are sore too. 15.5, you win!

I did the back stretches in the morning. Went out to the garage close to 4pm to move.



  • 10:00 Air Dyne (AD2) – 4.28km
  • Crossover Symmetry Activation


5 Sets

  • 5 Back Extensions (51X3 Tempo)
  • 40s Hollow Hold

Took my time. Hollow holds were tough on the last 2.


20 Rounds

  • 8 Ski (calories)
  • 5 GHD Sit-ups

Might be the first time I’ve used the cals. Pretty casual pace. Just wanted to do something where I could keep moving for a long time. Finished in 23:12.

Did Crossover Symmetry Iron Scap and wow, what a difference with the new set of bands. They feel a lot like there is a lot more resistance than the set at CFi. Huge difference over my ghetto setup too, so money well spent. Did another round of back stretches in the house.

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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