Upper to Lower

Guess what. Hot again!

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 10 Walking Lunges
  • 10 DB Walking Lunges (35s)
  • 6 DB Walking Lunges (50s)

Legs

4 Sets

  • 10 Double DB Walking Lunges (60# DBs)
  • 10 Glute Bridges (2s pause)

3 Sets

  • 15 Banded Hamstring Curls (red)
  • 20 Banded Frog Reverse Hypers

Pretty sure my back side is going to be sore from this.

Conditioning

7 Rounds

  • 40s Seated DB Shoulder Press (15# DBs)
  • 20s Rest
  • 40s cal BikeErg
  • 20s Rest

It was nice going back and forth from arms to legs, but each one really burned after three rounds. I got 25-27-29-30-28-28-28 pressing and 15-16-17-18-19-19-20 riding.

So. Much. Sweat.

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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s