Before the Storm

Felt a little sore in my legs a couple of times today. Maybe from all of the jump rope yesterday after heavy doses of dubs and step-ups on Sunday as well? Went to the 4:30 class.


  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 400m Run
  • Push Press
    • 5×45#
    • 5×95
    • 5×115
    • 5×135

Not as “nice” today but still in the 40s. Storm on it’s way though to send us back to reality.


12:00 EMOM (alt)

  • 5 Push Press (155#)
  • 10 Wall Balls (30#, 10′)

Not bad.


6 Rounds

  • 8 Plate Snatches (45#)
  • 8 OH Walking Lunges (45#)
  • 16 Sit-ups

Never stopped or rested. Finished in 6:22. Remembered to get out my AbMat pad too. So much better not sliding all over the place.


Couldn’t do the pull-ups or ring dips that were programmed so worked on my own things.

5 Sets

  • 5 Ring Swings
  • 5 Strict HSPU

I can’t believe how much more I’m able to open up my shoulders in the back swing compared to just 2-3 weeks ago! Alex said it looked like I had wings.

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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