Forgot How To Wrap

My quads are still pretty damn sore, but a big improvement over yesterday. Skipped out on the shoulder flexion stuff before class since they were going to get their work in. Went to the 4pm.

Warm-up

2 Rounds

  • 200m Run
  • 5 Rope Pulls
  • 50′ Walking Lunge

Conditioning

4 Rounds

  • 5 Rope Climbs (13′)
  • 50′ Overhead Walking Lunge (45# plate)
  • 25 Sit-ups

I was all geared up for this one! Had on calf sleeves for the rope climbs (which I haven’t used in at least 2 years), knees sleeves for the lunges, and the AbMat pad for the sit-ups. When I went to do a rope climb before the workout it had been so long I couldn’t remember how to wrap my feet. Anytime I’ve done a rope climb in the last couple of years it has been legless since I never do many reps. This was easily the most rope climbs I’ve done in a day and it went well. Was alternating on the rope with one other person most times when I got there, which worked out for rest time. I finished in 14:22.

Have I mentioned I’m loving this Ben Smith affiliate programming?!?!

Accessory

3 Sets

  • 7/7 DB Shoulder Press (40#)
  • 12 Kroc Row (40#)

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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