Getting it in

Warm-up

  • 80′ Monster Walk
  • 80′ Lateral Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches

Legs

4 Sets

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

4 Sets

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

I ran and biked slower than usual. Another busy day working on house projects and I haven’t slept very well the last two nights.

Midline

  • 20 alt Single Leg Lifts (25# DB Overhead)
  • 20 Seated Leg Lifts over DB
  • 20 Overhead DB Sit-ups (25#)
  • 20 Plank Hip Dips

Those sit-ups were a killer.

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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