Muggy Monday

Went to the 9am today, which was the only class.

Warm-up

  • Bottom Squat Hold
  • Dead Hang & Shoulder Stretching
  • 200m Run
  • Line Drills

Conditioning

Partner Workout

  • 400-300-200-100m Run (1 person running with 20# MB)
  • 40-30-20-10 Push Presses (95#)
  • 40-30-20-10 Front Squats (95#)
  • 40-30-20-10 MB Sit-up Passes (20#)

Teamed up with Weston. I started with the MB and we split each run down the middle. In the round of 40 we alternated sets of 10 with the barbell. Then each did 15 during the round of 30 and 10 during the round of 20. I did all 10 push presses in the final round and he did the front squats. We finished in 17:03.

Bonus

4 Sets

  • 25m Sled Push (90# sled + 90#)

A few hours later I walked 18 holes and shot great again with a 78. Now I’m exhausted because it’s so damn muggy.

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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