Last Day in Utah

Another 7am drop-in at CrossFit St. George.

Engine Builder – Anaerobic

5 Rounds

  • 400m Row
  • 5:00 Rest

My goal was < 1:34/500m and I ended up 3.2 seconds faster overall. Last time 1:15.0 was my fastest and these are my times: 1:15.1, 1:14.7, 1:14.8, 1:14.6, 1:14.5.

Conditioning

  • 15-10-5 Strict Handstand Push-ups
  • 15-10-5 Toes to Bars
  • 45-30-15 Air Squats

Came up with this one last night. Thought I might be able to keep all sets of five, but wasn’t able to using the AbMat and 25# plates compared to my big mat at home. I think I did 3×5, 5-3-2, 2-2-1 on the HSPU. All sets of fives on the T2B. Squats were slower than I’d like, but had to recover a bit before going back to the HSPU. Finished in 7:20.

Midline

3 Sets

  • 60 Hollow Flutter Kicks
  • 30 Plank Jumps
  • 20 Floor Wipers
  • 1:00 Rest

This took me 7:34.

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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