Walk it Out

My hamstrings are still sore! Little sore in my calves. Out in the garage at 11am. I used the hip circle to warm-up with monster walks.


5 Sets

  • 10/10 Step Downs (14″)
  • 5/5 Single Leg Glute Bridges (3s squeeze, 50#)


10 Rounds

  • 3 Rope Pulls
  • 10 Plank Walks
  • 30 Air Squats (w/ depth stop)

There were three of us, so we waterfalled and would start our rope pulls after the person in front got done with their plank walks. Gave us 20-30 seconds of rest. I went first and finished at 20:35. Those squats really started to burn. The eye hook holding the rope snapped in my last round, so I did 8 strict pull-ups.

Then I did my banded PT exercises. Tomorrow is going to be a rest day so will do the core work tomorrow.

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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