Early Morning with Rain

Out in the garage around 9am because B had an appointment to get to.

Warm-up

  • 10 Cat Camel
  • 10 Cobra to Down Facing Dog
  • 10 Trunk Rotations
  • 10 PVC Passes
  • 10 Side Bends

Conditioning

5 Rounds

  • 50 Jump Rope
  • 10 DB Front Raise Squats (10#) / Hang DB C&J (20#)
  • 20 Plyo Lunge
  • 8/8 Hang DB Snatch w/ foot up to bench (20/8#)
  • 100m Farmer Carry (40/25# DBs)

I did the C&J because getting down in to a squat was firing up my back. Went perfect on the carry weight because I was about to drop them the last two rounds. Finished in 18:22.

Midline

4 Sets

  • 20/20 Pallof Circles (red CS band)
  • 10/10 Banded Rotations (red CS band)
  • 10/10 Half-kneeling DB Chop/Throw (20/15#)
  • 50 DB OH Flutter Kicks (20/15#)

Another humid day after getting a little bit of morning rain.

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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