An Even 20

Improvement today, but still didn’t feel up for swinging a club. I really wanted to get to the driving range. I’m golfing tomorrow if it kills me! Out in the garage in the evening, but trying to stick to the gym’s programmed workout.

Warm-up

  • 400m Run
  • 3 Sets
    • 20 H2H KBS (35#)
    • 5 Burpees
  • 400m Run

Accessory

E2M – 10 Sets

  • 30s Banded March (green + red bands, 55# plate)

Subbed this for 100’ Double KB Front Rack Carry (50#). I didn’t want that much instability for my back. I really wanted to try marching with the 100# sandbag, but my back didn’t feel comfortable trying to pick it up.

Conditioning

Running clock…

@ 0:00

  • 20 cal Ski
  • 300m Run
  • 20 American KBS (53#)
  • 300m Run
  • 20 cal Ski

@ 12:00

  • 30-20-10 Air Squat
  • 30-20-10 DB Push Press (35#)
  • 15-10-5 Burpee Step up/down (24”)

The first part felt really good. I probably could have tried the prescribed 70#. Finished in 6:03. In the second part I subbed in the squats and push press for DB thrusters and step up/downs for box overs. Already putting enough stress on my back. Finished at exactly 20:00 on the clock, so 8 minutes for part 2.

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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