Light Wall Balls

Got a bit of a headache again a few hours after the workout on Friday night. Could have been from hitting the redline again or maybe from doing HSPU. Decided to take a rest day yesterday since I’ll go to the gym tomorrow instead of golfing. Plus it was hot and I just wanted to kick back, relax, and watch the CrossFit Games after being out-of-town to play in a golf scramble.

11-12-13…20

  • Wall Balls (14#, 10′)
  • Sit-ups

The goal was to go unbroken and it wasn’t that hard to do. Nice to go light for a change. Finished in 11:08.

Tabata Work

  • 4 Rounds Push-ups
  • 30s Rest
  • 4 Tabata Double Unders
  • 30s Rest
  • 4 Tabata Hollow Rocks
  • 30s Rest
  • 4 Tabata Double Unders
  • 30s Rest
  • 4 Tabata Push-ups

Bit of a false start when I set my phone app to reverse tabata. Had done 13 push-ups in those 10 seconds, which obviously affected things the rest of the way after resetting and starting over. I was able to do 17-17-12-11 on the push-ups, 36-30-35-36 dubs, 23-22-22-19 hollow rocks, 36-35-29-35 dubs, and 15-15-13-10 push-ups. Looks like missing a double under costs about 5-6 reps. This was harder than the wall balls.

Accessory

Wanted to get in the 4th shoulder abduction workout which was 3×10 single arm presses. Went with something a little more challenging and added the back work.

3 Sets

  • 10/10 Bottoms Up KB Press (26#)
  • 10/10 Suitcase Deadlift (28kg)

Gymnastics

  • 3×10 Kig Swings / Bar Taps
  • 3×5 T2B

First T2B I’ve done in months. Meh.

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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