Run Inside

Complete rest day yesterday and went to the 4pm class today.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • Couch Stretch
  • Figure 4 Stretch
  • Line drills

Conditioning

21:00 EMOM (alt)

  • 15 Burpees
  • 15 cal Row
  • 8 Jingle Jangles (45′)

Was getting my burpees done in 41-43 seconds every round and kept my pace at about 1,400 cal/hour on the rower. Didn’t feel like running 200 meters outside (I was going to scale to 150 anyway to survive) with the weather and it turned out much nicer to run inside. 🙂

Accessory

3 Sets

  • 10/10 Bulgarian Split Squats (30# DBs)
  • 12 Strict T2B
  • 15 Strict Ring Dips

This was pretty terrible. Had a much tougher time doing multiples today for the toes to bars. I did 3×5 for every round of ring dips.

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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