Rake It

My glutes are still sore today. Woke up with an alarm at 7:30 to make sure I had enough time to eat and shower before the 9am class.

Warm-up

  • High Knees
  • Butt Kicks
  • Zombie Kicks
  • Power Skips
  • 10 PVC Passes
  • 10 Air Squats
  • 400m Run

Conditioning

Team of 3

  • 12:00 AMRAP
    • 250m Row
    • 2 Dumbbell Snatch (50#)
    • 2 Dumbbell Squat C&J (50#)
    • 2 Dumbbell Snatch
    • 2 Dumbbell Squat C&J
  • 3:00 Rest
  • 12:00 AMRAP
    • 200m Run
    • 15 Air Squats
    • 10 Push-ups
    • 5 Strict C2B Chin-ups

One person is always rowing or running. After the cardio piece, you do your other work and then rest. I teamed up with Tom and Doug. I got through 4 rounds of the first AMRAP and then 4 rounds of the second plus about 150 meters of the run when time ran out. Decided to do the chin-up variation today and they felt really good. All of the bicep work must be paying off.

Decided I won’t do an Engine Builder workout today since I’m going to rake the lawn and my WHOOP recovery score is low.

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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