Air on the Side of Caution

My triceps are still sore and my ass is getting pretty sore from the plyo lunges.


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


3 Rounds

  • 250m TrueForm Run
  • 15 Sumo KB Deadlifts (70#)
  • 10/10 Lateral Step-ups (20”, 20# DB)

3 Rounds

  • 500m BikeErg
  • 12 DB Reverse Lunges (30#)
  • 20 Air Squats

I didn’t do the 12 dumbbell squats like last week because they really lit up my back for a couple of days, not in a good way. See what I did with that post title? 😉



  • 20 Pike-ups
  • 30 Oblique Hell Touches
  • 16 alt V-ups
  • 40 Russian 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.

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