At CrossFit Full Strength Warm up 400m Run…

At CrossFit Full Strength.

Warm-up

  • 400m Run
  • 2 rounds:
    • Hip flexor stretch (45s each leg)
    • 10 Wall squats
    • Shoulder stretch with band
  • Tabata abs of choice

Strength
5 sets:

  • 2-4 Front squat, 3-0-X-1 tempo
  • 20s Rest
  • Max C2B or work on pull-ups
  • 2-3m Rest

WOD
5:00 AMRAP:

  • 15 Goblet squats (53# KB)
  • 30 Flutter kicks (each leg)

In the warm-up I did Russian twists for my abs with a 18# KB. For front squats I got up to 145# in the last set. In the first set I did strict pull-ups and got 4 in a row. Then I worked on kipping pull-ups the rest of the sets. In the WOD, I finished 3 rounds plus 15 goblet squats and 28 flutter kicks.

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Nick Momrik

I'm searching for my first hole-in-one. I enjoy being active and making things. I work for Automattic.

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