Kristi’s Core Blaster

Warm-up

  • 20 PVC Passes
  • 10 Toe Touches
  • 10 Air Squats
  • Shoulder Mobility
  • 2×10 Kip Swings
  • Wrist Mobility
  • 3×3 Handstand Kick-ups
  • 5 DB Hang Squat Cleans (25#)

Conditioning

4 Rounds

  • 10 DB Hang Squat Cleans (25#)
  • 15 Pull-ups
  • 10 DB-facing Burpees

It was nice going light, though I haven’t done much squatting in quite some time. Was able to keep the pull-ups unbroken and finished in 8:49.

Midline

4 Sets

  • 15 V-ups
  • 30 Russian Twists (25# plate)

Oooff this was a quick nasty one. Took me 3:59, without any rest between rounds and doing unbroken twists.

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