Run ’em

I warmed up with about 30 PVC pass through.

Back

4 Sets

  • 12 Banded Strict Pull-ups (red + blue)
  • 90s Rest

3 Sets

  • 10 Lat Pulldown (104#)
  • 10 Seated Bent Over Back Fly (30# DBs)

3 Sets

  • 8/8 Seated Single Arm Row (60#)
  • 8 Seated Rows (115#)

Conditioning

6 Sets – E90S

  • 30s TrueForm Run

My distances were 0.12, 3×0.13, 2×0.14 km.

Midline

3 Sets

  • 10 Leg Lifts (5# ankle weights)
  • 20 Bicycles (5# ankle weights)
  • 10/10 KB Side Bends (73# KB)

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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