Against the Wall

Warm-up

  • 80’ Lateral Monster Walks
  • 80’ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 3 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises
  • 20 PVC Passes

Handstand Holds

  • 2x 30s Back to Wall
  • 2x 30s Facing Wall

It’s been too long!

Legs

4 Sets

  • 200/250m TrueForm Run
  • 10 Goblet Squats (45# KB)
  • 16 Cossack Squats

3 Sets

  • 400/500m Standing BikeErg
  • 5/5 Goblet Deficit Reverse Lunges w/ Knee Up (35# KB, 1×55 plate deficit)
  • 14 Sumo KB Deadlift (70# KB)

These are both great combos.

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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