Heavy Steppin’

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 30 Trunk Rotations
  • 10 Back Squats (45#)
  • 5 Back Squats (65#)

Legs

3 Sets

  • 10 Back Squats (85#)
  • 20 Plyo Lunges
  • 70 Jump Rope

3 Sets

  • 12 DB Walking Lunges (45#)
  • 20 Lateral Hops (3″)
  • 250/200m Standing BikeErg

In the third round I did 30 mountain climbers instead of the hops because it felt like my calf was about to give out.

Strength

  • 20 Double DB Box Step-ups (30#)
  • 3 Sets
    • 12 Double DB Box Step-ups (35-40-45#)

These were rough after the other two pieces.

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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