Switch it Up

Handed the reins over to Michelle for a different programming perspective. Woke up with a little headache and never really went away. Didn’t do much specific warm-up other than bottom squat hold and some shoulder stretching.

Midline

45s on / 15s Rest

  • V-up
  • Leg Lift
  • Opposite Superman
  • Boat
  • K2E
  • Suitcase Crunch
  • Oblique Crunch

Old school core work. Got really tough at the end.

Conditioning

  • 7:00 AMRAP
    • 25 Clean & Over Shoulder Toss (20# Slam ball)
    • 25 Plyo Lunges
    • 40′ Partner Wheel Barrow
  • 1:00 Rest
  • 7:00 AMRAP
    • 50 Jump Rope
    • 25 Ring Mountain Climbers
    • 200m Sled Drag (70#)
  • 1:00 Rest
  • 7:00 AMRAP
    • 200m Sandbag Run
    • 1 Legless Rope Climb
    • 5 Tire Flips

Got through 2 rounds + 50 reps, 2 rounds + 50 jump rope singles, and 3 rounds.

It was supposed to be 50 mountain climbers but I messed up. Whoops! Trying to run with the sled was the toughest thing by far. Sandbag runs are never easy either though. Can’t remember the last time I’ve done a rope climb but did all 3 legless without any trouble.

Shuttle Runs

  • 6x
    • 25 yards down and back
  • 2:00 Rest
  • 3x
    • 50 yards down and back

So 600 yards total. Again, not a good running performance for me.

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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