Hold and Work

Warm-up

  • 6 Step-ups (24″)
  • 40 Hops
  • 20 PVC Passes
  • 10 PVC Back Squats
  • 20 Trunk Trists
  • 10 Kip Swings

Conditioning

With a partner, one person doing a hold while the other works. We flipped starting positions each round.

4 Rounds

  • 20 Hang DB C&J (20#)
  • Double DB OH Hold (20#)
  • 12 Step-ups (24”)
  • Wall Sit
  • 10/8 Pull-ups
  • Farmer’s Hold (60# DBs)
  • 500/420m BikeErg
  • Sandbag Hold (100#)

Took us 27:17 and it was a humid morning.

Midline

3 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 25s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 25s Rest

Low back was really tight so didn’t do a fourth round. Took 4:18.

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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