2x3x400

Went to the 4pm class.

Warm-up

2 Rounds

  • 200m Run
  • 10 Hand Release Push Ups
  • 50′ Walking Lunge

Conditioning

3 Rounds

  • 400m Run
  • 25 Hand Release Push-ups

Pushed the runs and felt good. Did my push-ups in sets of 5, trying to keep rests short. Finished in 7:59. Got about 5 minutes of rest before the next one.

3 Rounds

  • 400m Run
  • 25′ Right Arm DB Overhead Walking Lunge (50# DBs)
  • 25′ Left Arm DB Overhead Walking Lunge (50# DBs)

**Use two dumbbells, holding the second one on the other shoulder.

Felt like I was able to do the first run about the same as the first workout. Then came those lunges, which I thought I would be able to go down and back without dropping. Oh boy was I wrong! They really jacked my heart rate and my last two runs were so fucking slow. Took me 10:35 to finish.

That was a lot of running yesterday and today. Happy I was able to run had for four of the six.

Gymnastics Strength

4 Sets

  • 2×5 Strict Rope Pull-ups (alternating high hand each set of 5)
  • 2×5 Strict HSPU

Would have liked to do 10 handstand push-ups unbroken each round but there was no way after those metcons. Glad to be able to get all of the reps in though.

I have a golf scramble in the morning, so not sure if I’ll exercise tomorrow.

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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