Fresh Plank Moves

Warm-up

  • 10 Cat Camel
  • 6-4 Curl-up (10s hold)
  • 10/10/10/10 Banded Leg Swings

Conditioning

8 Rounds

  • 5/4 Pull-ups
  • 4 Twisting Broad Jumps
  • 5/5 KB Side Swings (20/15#)
  • 5 Hang Power Cleans / Squat Cleans (65/55#)
  • 4 Devil Presses (15/12#)
  • 30s Rest

I did a regular kip for the pull-ups, which we haven’t done in over a month. Finished in 15:58.

Midline

3 Rounds

  • 15 DB V-ups (10/5# DB)
  • 20 alt Plank Step-outs
  • 15 Hollow In/Outs w/ Legs
  • 10/10 Plank KB Swing Through (15/10# KB)

This was tough with some new and interesting movements. We did about 10 minutes of mobility work to finish up.

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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s