Big Balls

Did not want to get out of bed this morning but had to set the alarm to make sure I did because Dad is stopping by tonight.

Warm-up

  • 3×8 GHD Heel Drives
  • Bottom Squat Hold
  • 3 Rounds
    • Wrist Stretch
    • 10 Air Squats (feet together)
    • 20 Mountain Climbers
    • 10 Toe Touches

Strength: Push Press

  • 6×45#
  • 5×95
  • 3×125
  • 3×155
  • 8:00 EMOM
    • 3 Sets: 3×175
    • 2 Sets: 3×185
    • 2 Sets: 3×195
    • 3×205

All done touch-n-go style.

Conditioning

10:00 AMRAP: 2-4-6-8…

  • Box Jumps (30″)
  • Burpees

Didn’t even try to rebound any. Held a nice steady pace to keep moving. Finished the round of 14 plus 16 box jumps and 4 burpees.

new-slam-ballsMidline

4 Sets

  • 15 Ball Slams (30#)
  • 10 Weighted GHD Sit-ups (20#)
  • 30s Plank (hands)

We got a bunch of new slam balls so I had to try out the 30 pounder.

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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