It’s Fall

We rode 18 holes on Sunday and I walked 18 yesterday. Today could be our last 70° day.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Rotations

Legs & Conditioning

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 10/10 Single Leg Step-ups w/ Knee Drive (18″)
    • 10 Sumo KB Deadlifts (45/53#)
    • 10 Russian KBS (45/53#)

4 Sets

  • Partner A: BikeErg
  • Partner B:
    • 6/6 Side Lunge + Reverse Lunge (12/15# DBs)
    • 15 Squat Jumps

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 12 Incline Squats (15# DBs, 4 mats)
    • 20 Glute Bridges
    • 12 Weighted Jumping Jacks (5/8# DBs)

Brandi bumped up from the 35# kettlebell and I probably would have increased too had I known. We finished over a minute faster this week in 31:39 and went just over 500 meters more as well, with 12,581 meters.

Midline

3 Sets

  • 10 DB Sit-ups (12/15# DB)
  • 10 OH Upright Leg Tucks / OH Leg Lifts (12/15# DB)
  • 10 Russian Twists (straight arms, legs down, 12/15# DB)
  • 20 Plank Taps (DB out in front)

I was able to do the sit-ups this week, but not the tucks.

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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