Aerobic Sunday

Body feels good today. Little sore here and there. The ROMWODs are definitely hitting and opening up areas that have been tight for ages. I did a short little 10 minute shoulder video this morning before getting ready for the gym.


  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 3 Sets
    • 5 ATYs (5#)
    • 30s Plank (with forward lean)
    • 10 PVC Pass-thrus (sticking point)
    • 10 Supermans (holding PVC)


5 Cycles

  • 3×5 T2B
  • 1:00 Rest

One more cycle than last week. Last week didn’t seem bad, but I couldn’t make it this week with the extra cycle. Had to split my final set of 5 into 3-2.


E3M – 5 Sets

  • 10 Pendlay Rows (supinated, 95#)
  • 10 Good Mornings (95#)

Good weight for the sets of 10s. I worked up a nice little sweat.


30:00 Aerobic Circuit

  • 200m Run
  • 100m KB Front Rack Carry (2 different weights)
  • 100m Farmer’s Carry (same KBs)
  • 1:30 Row or Air Dyne

Perfect day to be outside for this and just move without having to worry about the pace. I made a mistake and picked up 2×35# the first round since they were different styles. Used 26+35 the next round and then 35+44 for the rest. Made it through 5 full rounds, plus a run and the carries. Really enjoyed that one, but the front rack carry was much harder than I expected.

Finished up with Crossover Symmetry Iron Scap and heading to King Par to try out some new irons! Will do a 20 minute ROMWOD tonight.

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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