March 22nd Outside!

It was 70° so for the abs and conditioning we went out on the patio.

Arms

3 Sets

  • 12 EZ Bar Curls (56#)
  • 12 Tricep Pushdown (71#)

3 Sets

  • 12 In and Out Curls (25#)
  • 12 Overhead Tricep Extensions (rope, 60#)

Midline

3 Rounds

  • 20 alt V-ups
  • 30 alt Side Crunches
  • 20 Weighted Hollow Flutter Kicks (25# plate)
  • 10 Supermans

Conditioning

20:00 EMOM (alt)

  • 15 Burpees
  • 30 Plyo Lunges
  • 15 DB Push Press (30# DBs)
  • 30 Air Squats

Not used to that sun! This was a lot of volume for the legs.

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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