9 Years

I started CrossFit 9 years ago!

I’ve been really sore and beat from going three days in a row during the week, with my lats being the worst after 100 pull-ups and 68 toes to bars over two days. Took a complete rest day yesterday to recover. In the garage at 10am.

Warm-up

  • 5:00 Row (1,318m)
  • 5:00 SkiErg (1,158m)
  • 5:00 BikeErg (2,662m)

Handstands

  • Wrist Warm-up
  • 4×6 alt Handstand Tuck Balance
  • 2×1:00 Wall-facing HS Hold
  • 2×5 Kick-ups (balance)

I did my best freestanding hold ever. Getting close to that 10 seconds!

Conditioning

8 Rounds

  • 30 Double Under
  • 10 Devil Press (30/20# DBs)
  • 1:00 Rest

I missed a double under in rounds one, two, and seven. Felt good in this one, with times of 1:13 – 1:13 – 1:08 – 1:08 – 1:06 – 1:04 – 1:02 – 1:01.

Accessory

3 Sets

  • 20 alt DB Curls (35#)
  • 10 EZ Bar Skull Crushers (71#)
  • 8-12 Inverted Bar Rows (supinated)

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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