Switch After Three Rounds

Already feeling all of the lunges from yesterday.

  • 3 Rounds
    • 1:00 Row
    • 1:00 Lateral Step-up w/ Knee Drive & MB Twist (20″, 14#)
    • 1:00 Plank + 4×5 Push-ups
    • 1:00 BikeErg
    • 1:00 20 Bent over DB Back Fly (20#) + alt DB Curls (12#)
    • 1:00 In & Out Pike-ups + OH Crunches (10# DBs)
  • 3 Rounds
    • 1:00 Row
    • 1:00 Step-up w/ Knee Drive & MB Twist (20″, 14#)
    • 1:00 10 Plank Push-ups + Plank
    • 1:00 BikeErg
    • 1:00 10 Bent over DB Back Fly (20#) + 10 Bent over DB Rows + alt DB Curls (12#)
    • 1:00 Reverse Crunches + Oblique Heel Touches

We did program the clock to have a 10 second transition after each minute as well. Really worked up a sweat again! Was planned for 6 rounds, but I had to switch a few things around at the mid point.

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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