At Survival Fitness Warm up Tabata Mash up…

At Survival Fitness.

Warm-up

Tabata Mash-up (4x around the circuit, no extra rest beyond the 10s between each station)

  • Side bend R (44# KB)
  • Side bend L (44# KB)
  • Swings (55# KB)
  • Sumo deadlift (55# KB)
  • Push press (44# KB)

WOD

20:00 Pyramid, 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

  • Diamond push-ups
  • Pull-ups (Did some jump pull-ups with slow chin-downs and some ring rows during different sets)
  • Pistols (one leg squats with a 14in box to sit on at the bottom) (in 10 rep set, 5 on each leg, etc.)

Finisher

12:30, 50-40-30-20-10

  • Wood chops (20# MB)
  • Flutter kicks (2 count)

In the WOD I finished 10 down to 1, up to 2, and then 3 diamond push-ups. In the finisher I got done with the 30 round.

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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