With a Knee Tap

Warm-up

  • 2 Sets
    • 10 Air Squats 
    • 10 Calf Raises
    • 30s TrueForm Walk
  • 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 (over 8# DB)
  • 250/200m Standing BikeErg

4 Sets

  • 12 Double DB Box Step-ups (45# DBs)

We went straight through again, resting while each other did their round. I decided to stick with the dumbbells I had instead of going from 30 up to 45 each set. We ran a clock and it took us 26:17.

Midline

Tabata

  • 12-14-16-17 Sprinter Sit-ups
  • 14 Side V-ups
  • 14 Side V-ups
  • 14 Plank Knee Taps

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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