3k Short

Out in the garage after 3pm.

Back

4 Sets

  • 8 Incline DB Row (35-40-45-45#)
  • 8 Incline DB Fly (30#)

4 Sets

  • 8 Underhand Lat Pull Down (115-126-137-148#)
  • 8 Upright Barbell Rows (45#)

4 Sets

  • 8 Seated Cable Row (115-126-131-137#)
  • 8 DB Pull Over (60#)

Midline

2 Sets

  • 10/10 Partner Banded Rotations
  • 16 Lying Leg Lifts (50# DB OH)
  • 16 OH Crunches (50# DB, legs flat)
  • 16 Seated Pike Leg Lifts

Conditioning

1,000m BikeErg

I was going to do 4k for time, but my legs were toast from spending a lot of time working on a project in the basement, standing on the concrete.

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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