553 Reps

Feeling pretty good. I started getting set up before 9am.

Warm-up

800m Run

Strength

3 Sets

  • 20 Front Rack Curtsy Lunges (50#)
  • 10/10/10 Front Rack Calf Raises (50#, out-neutral-in)
  • 10/10 Single Leg RDL (50#, foot on wall)

Not bad. Nice to get in a little leg work.

Conditioning

25:00 AMRAP

  • 50 Plyo Lunges
  • 50 Single Arm DB S2OH (50#)
  • 50 Squat Jumps
  • 50 Burpees

I had several different versions of the workout and settled on this one. Went 30-20, 5×10, and 5×10 on the lunges. In the first round of shoulder to overheads I did 20 by doing five each arm twice before putting down the dumbbell, did that again, and then finished with five each arm. In the other rounds I did ten each arm, rested, repeated, rested and then five each. I mixed jerks and push presses. All singles on the jump squats and picked up the pace in the third round, doing them in under 1:30. Watched the clock during my second set of burpees, which took 3:43. Overall I got through 2 rounds plus 153.

All done in less than an hour.

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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