Pull Ski and Run Squat

Workout 4pm.

Warm-up

  • 3:00 Row (753m)
  • 3 Rounds
    • 10 PVC Passes
    • 10/10 Single Leg Calf Raises
    • 20 Lateral Hops

Skill

8 Rounds (Tabata)

  • 20s Double Unders
  • 10s Rest

I think I missed twice and got a total of 268 reps.

Conditioning

4 Rounds

  • MAX Wide Strict Pull-ups
  • 15/10 cal SkiErg
  • 2:00 Rest

I got 10-10-9-9 pull-ups and my round times were 1:38 – 1:24 – 1:22 – 1:21.

10 Rounds

  • 1:30
    • 1:00 TrueForm Run
    • Max Air Squats
  • 1:30 Rest

Felt the first round was way too fast on the runner, but I almost got back to that pace by the end. I think my legs and hips loosened up a lot for the squats. Here are my distances and squat counts.

Mobility

2 Sets

  • 30-30s Eagle Arms
  • 30s Dead Hang Partner Push

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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